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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