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RDM GYM Program March 2021

Session 1 - GYM 300 (Wk1,3,5)


Start light and increase throughout sets. Row/bike for a couple minutes then hit some stretching and then build into first sets.


Movement

3 rounds

10 Crossovers

10 KB Swings


Muscle

3 rounds (Start light and increase weight each set)

6 Sumo deadlifts

8 seated row

Rest 1-2 mins after each round


Heart

2 rounds

50 Mountain climbers

20 Sit Ups

20 Step Ups (Bodyweight and fast)



Session 1 - GYM 400 (Wk1,3,5)


Start light and increase throughout sets. Row/bike for a couple minutes then hit some stretching and then build into first sets.


Movement

3 rounds

10 Crossovers

10 KB Swings

10 Hamstring curls


Muscle

5 rounds (Start light and increase weight each set)

6 Sumo deadlifts

8 seated row

Rest 1-2 mins after each round


Heart

4 rounds

30 Mountain climbers

20 Sit Ups

12 Step Ups (Bodyweight and fast)



GYM Session 2 - 300 (W1,3,5)


Do some rowing or bike to warm up then some light stretching and activation

Start light and build into first sets


Movement

3 rounds

8 Shoulder circles

10 Scapular retractions



Muscle

3 rounds

8 Bench Press

8 Seated Rows

Rest 1-2 mins after each round


Heart

2 rounds

50 Heel Taps

20 T push ups

15 Calorie Bike



GYM Session 2 - 400 (W 1,3,5)


Do some rowing or bike to warm up then some light stretching and activation

Start light and build into first sets


Movement

3 rounds

8 Shoulder circles

10 Scapular retractions



Muscle

4 rounds

8 Bench Press

8 Seated Rows

Rest 1-2 mins after each round


Heart

3 rounds

50 Heel Taps

20 T push ups

20 Calorie Bike



GYM Session 3 – 300 (wk 1,3 &5)


Do some rowing or bike to warm up then some light stretching and activation

Start light and build into first sets


Movement

3 rounds

8 each Bird Dog

12 Glute Bridges

50 plate hops or skips


Muscle

3 Rounds

6 Sumo Deadlift

6 Shoulder press

Rest 1-2 mins after each round


Heart

2 rounds

20 cals Airdyne bike (Stationary bike optional)

20 Side Lunges

16 Leg Raises


Finisher (optional)

2k Incline Treadmill Brisk Walk



GYM Session 3 – 400 (wk 1,3 &5)


Do some rowing or bike to warm up then some light stretching and activation

Start light and build into first sets


Movement

3 rounds

8 each Bird Dog

12 Glute Bridges

50 plate hops or skips


Muscle

5 Rounds

6 Sumo Deadlift

6 Shoulder press