Re-Motivation Monday

Monday Workout Anywhere of The Day Lesson-O

Good Monday Morning! Read the details below, and then feel free to ask us questions if there are any. Workout Details: 1) Warm Up (10 min): Row 5 Minutes Floor half of the Dynamic Warm Up 2) Strength Phase (15 min): 3 sets of 8 (light weight) Box Squats (pick a light weight and squat back…

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Fit Friday Flashback

Fit Friday - Workout Anywhere of The Day

Fit Friday is here, and today’s workout is the ultimate way to mark Fit Friday √. Read the details below to get started. Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Strength Phase (Off): 3) Metabolic Circuit (20 min time cap):  See how many rounds you can…

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Jeff’s Fit Friday

Fit Friday - Workout Anywhere of The Day

Good Fit Friday Jeff & Mark! Finish this workout and have a solid bike ride this weekend. Jeff White’s phone number is 509-919-2680. Workout Details: 1) Warm Up (5-10 min):  >>> Dynamic Warm Up <<< 2) Strength Phase (3×8):  Pick Squats or Walking Lunges (per leg and pick a moderate weight) Monster Walks Bird Feeders 3)…

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Rest or Repeat Day

Throwback Thursday - Workout Anywhere

Hi Team, You’ve earned it! If you’ve missed some lessons this week, make-up either Monday’s or yesterday’s lesson. If you’ve been consistent with the program, take a rest day. You’re worth it. Or, go for a 30 minute run. Keep up the great work team! Coach

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TBT to Your Favorite Thursday Workout

Throwback Thursday - Workout Anywhere

You know why Jeff & Mark! Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Cardio: Run 1mile Bike 5 miles Run 1mile Bike 5 miles Run 1mile 3) Four Core (4 min): Four Minute Total Core 4) Stretch & Cool Down (4 min): Use the official RundleFit Stretch…

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Marty’s Workout Anywhere Wednesday

Workout Anywhere Wednesday

Hi Marty, Good Workout Anywhere Wednesday! Workout Details: 1) Warm Up (5-10 min): >>> Dynamic Warm Up <<< 2) Strength Phase (15 min):  3 x 6 (same reps, but heavier by 5-10 pounds) Bench Press or Dumbbell Chest Press (heavier than last week) Australian Pull-Ups (Pause for 5 seconds at the very last rep) Band Pull-Aparts Part B:…

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Partner Chipper Challenge

Workout Anywhere Wednesday

Hi Team, It’s time for a partner fitness challenge to mix things up and make exercise fun. Details are below Workout Details: 1) Warm Up (5-10 min): >>> Dynamic Warm Up <<< 2) Strength Phase (15 min):  3 x 6 (same as last week, but see if you can increase the weight by 5-10 pounds on the…

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Bloomsday Training #2

Turn It Up Tuesday - Workout Anywhere of The Day

Hi Team! Hopefully you liked last week’s Bloomsday Training session. This week’s is a little bit better. If you’re not planning on doing Bloomsday, just do yesterday’s training lesson, or do this one for fun. You’re worth it! Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2)…

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Marty’s Monday

Monday Workout Anywhere of The Day Lesson-O

Good Monday Morning Team! We hope you had a great Easter Weekend! Now, let’s get to work with today’s lesson. Workout Details: 1) Dynamic Warm Up 2) Strength Circuit: 3×8 Squats Monster Walks Exercise Ball Hamstring Curls Resisted Sidewalks 3) Complete As Many Rounds As Possible in 20 Min (12 reps of all): Wall Balls Box Jumps…

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Jeff’s Monday

Monday Workout Anywhere of The Day Lesson-O

Good Monday Morning Jeff & Mark! We hope everyone had a great Easter Weekend! Let’s amped for the 24 Hour Ride and Bloomsday! Workout Details: 1) Dynamic Warm Up 2) Strength Circuit: 3×8 Squats (challenge yourself with a new weight) Monster Walks Exercise Ball Hamstring Curls 3) Complete As Many Rounds As Possible in 16…

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Motivation Monday Workout 

Monday Workout Anywhere of The Day Lesson-O

Good Monday Morning Team! We hope everyone had a great Easter Weekend! Let’s get re motivated for Summer fitness goals! Workout Details: 1) Dynamic Warm Up 2) Strength Circuit: 3×8 Squats (with a bar, dumbbells or Goblet Squats) Monster Walks Exercise Ball Hamstring Curls 3) Complete As Many Rounds As Possible in 20 Min: Wall…

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Friday Finisher Workout

Fit Friday - Workout Anywhere of The Day

Good Morning! Today’s workout is a special way to end the week and burn some extra calories before the Gonzaga game! Workout Details: 1) Warm Up (5-10 min):  >>> Dynamic Warm Up <<< 2) Strength Phase (Off or repeat Monday or Wednesday’s strength portion):  3) Metabolic Mini-Circuits (3 sets of each circuit):  Plate Push Wall Sits…

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Repeat Day

Throwback Thursday - Workout Anywhere

Hi Team, Today’s lesson is light. Simply take a rest day, or repeat a missed lesson from this week. Tuesday’s would be a good one to retry. Let us know which lesson you pick and don’t forget to post your completed workout details in the RundleFit app. Keep up the good work!

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Run, Bike, Run, Bike, Run

Throwback Thursday - Workout Anywhere

You know why. Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Cardio: Run 1mile Bike 5 miles Run 1mile Bike 5 miles Run 1mile 3) Four Core (4 min): Four Minute Total Core 4) Stretch & Cool Down (4 min): Use the official RundleFit Stretch infographic one to…

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Workout Anywhere Wednesday

Workout Anywhere Wednesday

Workout Anywhere Wednesday is back and it’s time to get SWOL! Workout Details: 1) Warm Up (5-10 min): >>> Dynamic Warm Up <<< 2) Strength Phase (15 min):  3 x 6 Bench Press or Dumbbell Chest Press (heavier than last week) Australian Pull-Ups (Pause for 5 seconds at the very last rep) Band Pull-Aparts Part B: After three…

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Bloomsday Training

Turn It Up Tuesday - Workout Anywhere of The Day

Get ready to sweat team! Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Bloomsday Training: Beginners walk or jog a 5K. Intermediate should run the 5K. Advanced go 7 miles.  Why not. It’s that time of year and you’re worth it. 3) Four Core (4 min): Four…

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Motivation Monday Fitness Challenge

Monday Workout Anywhere of The Day Lesson-O

Good Monday Morning Team! Today’s an extra special way to kickoff the week! Finish this workout with a partner, or take on the challenge solo. Either way works! Workout Details: 1) Warm Up:  Dynamic Warm Up 2) Strength Circuit (OFF THIS WEEK) 3) 100 Rep Challenge (Complete 100 Reps of The Following in Order. 50 For Beginners),…

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Marty’s Motivation Monday Challenge

Monday Workout Anywhere of The Day Lesson-O

Good Monday Marty! Workout Details: 1) Warm Up:  Dynamic Warm Up 2) Strength Circuit Test:  Max Wall Sit (Record Time) Max Bodyweight Squats in a Minute 3) Metabolic Circuit (4×12) Buy In (50 Box Jumps, then 4×12 of the following) Scissor Hops (6/per leg) Run 200 (M) Wall Sit (30 sec) Run 200 M Walking Lunges Buy Out…

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Jeff’s Welcome Back Monday Workout

Monday Workout Anywhere of The Day Lesson-O

Good Monday morning Jeff & Mark! Workout Details: 1) Warm Up:  Run 12 minutes Breeze Through the Dynamic Warm Up 2) Strength Circuit (3×8) Squats Sidewalks Hamstring Curls  Bird Feeders 3) Metabolic Circuit (4×12) Buy In (Finish 50 Burpees Before Completing 4×12 of the following) Scissor Hops (6/per leg) Run 200 (M) Wall Sit (30 sec) Run…

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Fit Friday Workout

Fit Friday - Workout Anywhere of The Day

Fit Friday is here, and today’s workout is the ultimate way to mark Fit Friday √. Read the details below to get started. Workout Details: 1) Warm Up (5-10 min):  >>> Dynamic Warm Up <<< 2) Strength Phase (3×8):  Squats (Any type . Only perform squats if you have not done so earlier this week) Walking Lunges (per leg and…

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