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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