Rad Dad Fitness
General FitnessThe same great programing as Rad Dad Fitness, but for those with access to minimal equipment!
Features3 sessions per week
Must use App app to view and log training
Team Training
Warm-up
A
Complete 2-3 rounds of: 10 Jumping Jacks 10 Front to back leg swings, each leg 10 Side to side leg swings, each leg 10 Forward arm circles 10 Backward arm circles 10 Alternating quad stretches (hold 2-3 seconds) 10 Alternating hamstring stretches (hold 2-3 seconds) 5 Inchworm Push-ups
B1
Air Squat
3 x 15
B2
Alternating Bodyweight Lunge
3 x 20
B3
Pull-Up
3 x 10
C1
Squat Jump
3 x 15
C2
Lateral Lunge
3 x 20
C3
Push-Up
3 x 10
D1
DB Shoulder Press
3 x 12
D2
Bent Over Row
3 x 12
Circuit
E
5 rounds - not for time 15 kettle bell swings 50 jumping jacks 100 feet kettle bell farmer carry rest 1 min between rounds
Warm-up
A
Complete 2-3 rounds of: 10 Jumping Jacks 10 Front to back leg swings, each leg 10 Side to side leg swings, each leg 10 Forward arm circles 10 Backward arm circles 10 Alternating quad stretches (hold 2-3 seconds) 10 Alternating hamstring stretches (hold 2-3 seconds) 5 Inchworm Push-ups
B1
Push-Up
5 x 10
B2
Bench Dips
5 x 10
C1
DB Lunges
3 x 20
C2
High Plank Drag
3 x 10
FINISHER // AMRAP 7 min
D
In 7 minutes, complete as many rounds as possible of: 15 Goblet Squats with KB 15 Bench Jumps (or Tuck Jumps) 15 Burpees 15 Leg Lowers Track how many rounds you got!
Warm-up
A
Complete 2-3 rounds of: 10 Jumping Jacks 10 Front to back leg swings, each leg 10 Side to side leg swings, each leg 10 Forward arm circles 10 Backward arm circles 10 Alternating quad stretches (hold 2-3 seconds) 10 Alternating hamstring stretches (hold 2-3 seconds) 5 Inchworm Push-ups
B1
Burpee
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
B2
Reverse Lunges
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
B3
Hollow Rock
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
B4
Close Grip Push-Up
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
C1
Banded Tricep Pushdown
1 x 100
C2
DB Bicep Curls
1 x 100
When you join a team you’re getting more than programming, you’re joining an online community.
Minimal Equipment - Rad Dad
Minimal Equipment - Rad Dad
Minimal Equipment - Rad Dad
