Real Dad MovementRDM 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