RDM Training Programs September 2020
Session 1 – GYM 300 (Wk1&3)
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
3 rounds (Start light and increase weight each set)
6 Back squats
6 Pull Ups
Rest 1-2 mins after each round
Heart
4 rounds
12 Burpees
12 Sit Ups
10 Step Ups (Bodyweight and fast)
Session 1 - GYM 300 (Wk2&4)
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 DB Snatch
10 Calf Raise
Muscle
3 rounds (Start light and increase weight each set)
6 Back squats
6 Pull Ups
Rest 1-2 mins after each round
Heart
4 rounds
10 cal rower
12 Sit Ups
10 Step Ups (Bodyweight and fast)
Session 1 - GYM 400 (Wk1&3)
Start light and increase throughout sets. Row/bike for a couple minutes then hit some stretching and then build into first sets.
Movement
4 rounds
10 Crossovers
10 KB Swings
10 Hamstring curls
Muscle
5 rounds (Start light and increase weight each set)
6 Back squats
5 Pull Ups
Rest 1-2 mins after each round
Heart
5 rounds
12 Burpees
20 Sit Ups
20 Step Ups (Bodyweight and fast)
Session 1 - GYM 400 (Wk2&4)
Start light and increase throughout sets. Row/bike for a couple minutes then hit some stretching and then build into first sets.
Movement
4 rounds
10 Crossovers
10 DB Snatch
15 Calf Raise
Muscle
5 rounds (Start light and increase weight each set)
6 Back squats
6 Pull Ups
Rest 1-2 mins after each round
Heart
5 rounds
15 cal rower
20 Sit Ups
20 Step Ups (Bodyweight and fast) GYM Session 2 – 300 (Week 1&3)
Do some rowing or bike to warm up then some light stretching and activation
Start light and build into first sets
Movement
3 rounds (start light and increase weight)
10 DB Rows
8 Hanging Knee Raise
Muscle
5 rounds
8 Incline Bench Press
8 Rows (Horizontal preffered)
Rest 1-2 mins after each round
Heart
3 rounds
8 each side T Push ups
15 V Sit ups
15 Calorie Bike
GYM Session 2 - 300 (wk 2&4)
Do some rowing or bike to warm up then some light stretching and activation
Start light and build into first sets
Movement
3 rounds (start light and increase weight)
10 DB Rows
10 Vsit ups
Muscle
4 rounds
8 Incline Bench Press
8 Rows (Horizontal preffered)
Rest 1-2 mins after each round
Heart
3 rounds
8 each side T Push ups
8 Slam Balls
15 Calorie Bike
GYM Session 2 – 400 (Week 1&3)
Do some rowing or bike to warm up then some light stretching and activation
Start light and build into first sets
Movement
4 rounds (start light and increase weight)
10 DB Rows
8 Hanging Knee Raise
Muscle
5 rounds
8 Incline Bench Press
8 Rows (Horizontal preffered)
Rest 1-2 mins after each round
Heart
3 rounds
5 Jump Squats
10 each side T Push ups
25 V Sit ups
25 Calorie Bike
GYM Session 2 - 400 (wk 2&4)
Do some rowing or bike to warm up then some light stretching and activation
Start light and build into first sets
Movement
4 rounds (start light and increase weight)
10 DB Rows
10 Vsit ups
Muscle
5 rounds
8 Incline Bench Press
8 Rows (Horizontal preffered)
Rest 1-2 mins after each round
Heart
3 rounds
8 each side T Push ups
8 Slam Balls
15 Calorie Bike
GYM Session 3 – 300 (Week 1&3)
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
5 Deadlift
6 DB Lateral Raise
Rest 1-2 mins after each round
Heart
5 rounds
10 Mountain climbers
6 each Side Lunges
8 Leg Raises
Finisher (optional)
2k Incline Treadmill Brisk Walk