**Lockdown Updates**
- ZOOM AT NOON: Let’s stay connected, RPM fam! Starting today at noon we’ll be holding a daily group online workout through Zoom video conference. Here’s how to join us! Download the Zoom app to your phone or computer (phone might be easier to take with you to your workout space), then click here for the link to join the meeting. If you want a little Zoom tutorial, here’s a link for that too.
- EQUIPMENT LOANERS: Next chance to pick up equipment is TODAY! Here’s how to do it… if You MUST first email 809@rpmtraining.com with the subject line “Equipment Loan” with what you’d like to borrow before noon on the day you’d like to pick it up, and pickup days will be limited to MONDAYS and THURSDAYS only. We will respond to your email with what items from your request can be accommodated and then place the equipment OUTSIDE on the patio on pickup day, labeled with your name, between the hours of 2pm and 6pm ONLY, along with a log where you will need to sign the equipment out and agree to the terms (ie. You must return it within 72hrs of our request to have it back, and if it doesn’t make it back your card on file will be charged for the cost of the replacement). Please DO NOT enter the gym, ask to enter the gym, or ask for more items than what was agreed to in your reservation. We are simply complying with CDC recommendations and must adhere to this policy. Equipment loans will be limited to KBs, DBs, bars, plates, boxes, wall balls, flat mats, Abmats, ab wheels, bands, and jump ropes (read more below on these), and you can see exactly what’s available on this google doc. Requests will be granted in the order they are received, and there will be a per-person limit to the amount of each type of equipment that can be borrowed. You may choose 1 type of strength equipment (1 KB or 2 DBs or 1 Bar and 1 set of plates) plus 1 of any of the conditioning or accessory pieces (a jump rope, wall ball, abmat, etc). We also must reserve the right to cancel or amend this policy at any time. Thanks everyone, hope this helps you make it through this time!
- JUMP ROPE GIVEAWAY: Thanks to our unique situation as a brand that makes jump ropes, we have a limited (but decent) number of “seconds” ropes that, while we can’t sell them, are perfectly functional and effective. So, while supplies last, if you request a jump rope with your equipment loan, we will include one for you that you can keep! You won’t be able to choose the color, but if you include your height, or the size of your favorite rope from our gym’s wall racks, we will also size it for you!
- INSTAGRAM LIVE!!! Join Chelsea every morning at 8am on our Instagram, (@rpmtraining_lg) feed for a live description of that day’s workouts and a chance to ask questions in real time. If you can’t tune in at 8, no worries, the broadcast will remain on our feed for 24hrs. And don’t forget to comment with your results and thoughts on each day’s workout post anytime you do the workouts. We want to hear from you!
HOMESLICE (You’ll need a jump rope and a KB/DB/BB or some creativity)
A. 8 rounds tabata at each on a running clock:
KBS (you can also use a single DB for this)
pushups
situps
squats
double unders
B. 4 sets
10 bicep curls*
15 bench dips**
ROPE BURN (All you need is your bodyweight and a jump rope)
A. 8 rounds tabata at each on a running clock:
double unders
pushups
situps
squats
double unders
B. 4 sets
25 yds bear crawl
15 bench dips**
ARSENAL (You’ll need all the things)
*We’re adding this program this week for some of you who may have access to a larger array of equipment at a home gym. Today’s workout is inherently low equipment, but going forward this program won’t be limited by equipment availability.
A. split jerk: 10 min to a heavy single, then 1 attempt max reps power jerk @ 75%
B. 8 rounds tabata at each on a running clock:
pullups
pushups
situps
squats
double unders
NOTES:
*You can do these single arm, two-arm, alternating, whatever. Use what’s available to you and find your best option.
**don’t have a bench? Use a chair, or the back of the couch, or a truck tail gate… any flat edge will work. Just know the higher your feet, the harder the movement. So prop them up if needed.