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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


GYM Session 3 – 300 (Week 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

10 Heel Taps

8 each Bird Dog

12 Glute Bridges

Muscle

3 Rounds

5 Deadlift

6 DB Lateral Raise

Rest 1-2 mins after each round

Heart

5 rounds

8 DB Thrusters

6 each Side Lunges

8 Leg Raises

Finisher (optional)

2k Assault bike or Stationary bike

GYM Session 3 – 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

8 each Bird Dog

12 Glute Bridges

50 plate hops or skips

Muscle

5 Rounds

5 Deadlift

8 DB Lateral Raise

Rest 1-2 mins after each round

Heart

5 rounds

20 Mountain climbers

6 each Side Lunges

15 Leg Raises

Finisher (optional)

3k Incline Treadmill Brisk Walk


GYM Session 3 (Wk2&4) – 400

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

Start light and build into first sets

Movement

4 rounds

10 Heel Taps

8 each Bird Dog

12 Glute Bridges

Muscle

5 Rounds

5 Deadlift

6 DB Lateral Raise

Rest 1-2 mins after each round

Heart

5 rounds

10 DB Thrusters

6 each Side Lunges

12 Leg Raises

Finisher (optional)

3k Assault bike or Stationary bike

Gym Session 4 – 300 (Week 1&3)

Movement

3 rounds

4 each Thread the needle

10 Tricep Extensions

Muscle (Start light and increase weight)

10-10-8-8

Strict Shoulder Press

T Push ups

Barbell Bent over row

Heart

5 rounds

5 DB Snatch

5 Ring rows

10 Cal row

16 Heel Taps


Gym Session 4 - 300 (wk 2&4)

Do some cardio to warm up and light stretching and activation

Movement

3 rounds

4 each Thread the needle

10 Crossovers

Muscle (Start light and increase weight)

10-10-8-8

Strict Shoulder Press

T Push ups

Barbell Bent over row

Heart

5 rounds

4each DB Snatch

15 Russian Twists

10 Cal row

4 Inch Worms

Gym Session 4 – 400 (Wk 1&3)

Movement

4 rounds

4 each Thread the needle

10 Tricep Extensions

Muscle (Start light and increase weight)

10-10-8-8-8

Lat Pulldown

Strict Shoulder Press

Barbell Bent over row

Heart

5 rounds

10 T Pushups

5 DB Snatch

18 Cal row

24 Heel Taps


Gym Session 4 - 400 (wk 2&4)

Do some cardio to warm up and light stretching and activation

Movement

4 rounds

4 each Thread the needle

10 Crossovers

Muscle (Start light and increase weight)

10-10-8-8-8

Strict Shoulder Press

T Push ups

Barbell Bent over row

Heart

5 rounds

6each DB Snatch

20 Russian Twists

15 Cal row

4 Inch Worms

HOME Session 1 – 300 (WK1&3)

Movement

3 rounds

20 Bird Dog

20 heel taps

Muscle

4 rounds

1 slow leg raise

5 Thread the needle (each side)

10 Side Lunges each side

1min Side Plank

Heart

6 Rounds

2 v-ups

10 KB Swings (Movement can be done without weight)

40sec skipping with or without a rope


HOME Session 1 – 300 (WK2&4)

Movement

3 rounds

2 Inch worms

20 Bird Dog

Muscle

4 rounds

1 slow leg raise

5 Thread the needle (each side)

10 Side Lunges each side

1min Side Plank

Heart

6 Rounds

10 Russian Twist

10 KB Swings (Movement can be done without weight)

40sec skipping with or without a rope


HOME Session 1 – 400 (WK1&3)

Movement

3 rounds

20 Bird Dog

20 heel taps

Muscle

5 rounds

2 slow leg raise

5 Thread the needle (each side)

10 Side Lunges each side

40sec each Side Plank

Heart

6 Rounds

4 v-ups

16 KB Swings (Movement can be done without weight)

1min skipping with or without a rope


HOME Session 1 – 400 (WK2&4)

Movement

4 rounds

2 Inch worms

20 Bird Dog

Muscle

5 rounds

1 slow leg raise

5 Thread the needle (each side)

10 Side Lunges each side

1min Side Plank

Heart

6 Rounds

20 Russian Twist

15 KB Swings (Movement can be done without weight)

60sec skipping with or without a rope


HOME Session 2 – 300 (WK 1&3)

Movement

3 rounds

7 star jumps

20sec bear crawls

Muscle

5 rounds

5 CLOSE GRIP Push ups (0:36 in video)

10 slow calf raise

Heart

3 rounds

14 Russian twists

14 Deadbugs

15 Glute bridges

15 Bench Dips

Finisher

3 min max Step Ups


Session 2 – 300 (WK 2&4)

Movement

3 rounds

20sec bear crawls

50 Plate hops

Muscle

5 rounds

5 CLOSE GRIP Push ups (0:36 in video)

10 Squats

Heart

4 rounds

5 V-ups

14 Deadbugs

30 Mountain Climbers

Finisher

3 min max Step Ups

HOME Session 2 – 400 (WK 1&3)

Movement

4 rounds

10 star jumps

20sec bear crawls

Muscle

5 rounds

12 CLOSE GRIP Push ups (0:36 in video)

15 slow calf raise

Heart

5 rounds

12 Russian twists

12 Deadbugs

12 Glute bridges

12 Bench Dips

Finisher

4 min max Step Ups


Session 2 – 400 (WK 2&4)

Movement

4 rounds

20sec bear crawls

50 Plate hops

Muscle

5 rounds

8 CLOSE GRIP Push ups (0:36 in video)

12 Squats

Heart

4 rounds

6 V-ups

14 Deadbugs

40 Mountain Climbers

Finisher

3 min max Step Ups

HOME Session 3 – 300 (WK 1&3)

Movement

2 rounds Circuit (no rest)

10 Cross Overs

10 Side Lunges

10 heel taps

Muscle

3 rounds

16 bench dips

10 Single Leg glute bridges

5 each side T-push ups

Heart

2 rounds CIRCUIT (40SECS EACH)

Skipping

Shoulder taps

Lunges

Mountain climbers

Bodyweight squats


Session 3 – 300 (WK 2&4)

Movement

2 rounds Circuit (no rest)

10 Cross Overs

10 kettle bell swings (No weights required)

4each Thread the Needle

Muscle

3 rounds

16 bench dips

10 Single Leg glute bridges

5 each side T-push ups

Heart

2 rounds CIRCUIT (40SECS EACH)

Skipping

Mountain climbers

Bodyweight squats

Sit ups

Step Ups


HOME Session 3 – 400 (WK 1&3)

Movement

3 rounds Circuit (no rest)

10 Cross Overs

10 Side Lunges

10 heel taps

Muscle

5 rounds

12 bench dips

10 Single Leg glute bridges

4 each side T-push ups

Heart

3 rounds CIRCUIT (40SECS EACH)

Skipping

Shoulder taps

Lunges

Mountain climbers

Bodyweight squats


Session 3 – 400 (WK 2&4)

Movement

3 rounds Circuit (no rest)

10 Cross Overs

10 kettle bell swings (No weights required)

4each Thread the Needle

Muscle

4 rounds

16 bench dips

10 Single Leg glute bridges

5 each side T-push ups

Heart

3 rounds CIRCUIT (40SECS EACH)

Skipping

Mountain climbers

Bodyweight squats

Sit ups

Step Ups


HOME Session 4 – 300 (WK 1&3)

Movement

3 rounds

2 Thread the needle (each side)

5 each Side Plank Dips

4 each Single Leg Deadlift (3:35 into instructional video. No weight required)

Muscle

4 round

8 Push Ups

12 Step Ups(slow, add weight if desired)

12 bench dips (slow and controlled)

Heart

4 rounds

1 min 15 sec max mountain climbers

12 Lunges

12 Heel Taps

12 Situps


Session 4 – 300 (WK 2&4)

Movement

3 rounds

10sec bear crawl

5 each Side Plank Dips

4 each Single Leg Deadlift (3:35 into instructional video. No weight required)

Muscle

4 round

8 Push Ups

12 Step Ups(slow, add weight if desired)

12 bench dips (slow and controlled)

Heart

4 rounds

1 min 15 sec max mountain climbers

12 Side Lunges

10 Glute Bridges

12 Heel Taps


HOME Session 4 – 400 (WK 1&3)

Movement

4 rounds

2 Thread the needle (each side)

5 each Side Plank Dips

4 each Single Leg Deadlift (3:35 into instructional video. No weight required)

Muscle

4 round

8 Push Ups

12 Step Ups(slow, add weight if desired)

12 bench dips (slow and controlled)

Heart

5 rounds

1 min 15 sec max mountain climbers

12 Lunges

12 Heel Taps

12 Situps


HOME Session 4 – 400 (WK 2&4)

Movement

4 rounds

10sec bear crawl

6 each Side Plank Dips

6 each Single Leg Deadlift (3:35 into instructional video. No weight required)

Muscle

4 round

8 Push Ups

12 Step Ups(slow, add weight if desired)

12 bench dips (slow and controlled)

Heart

4 rounds

1 min 15 sec max mountain climbers

16 Side Lunges

15 Glute Bridges

20 Heel Taps




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