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
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)
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)