New Monday Workout

Monday Workout Anywhere of The Day Lesson-O

Hi Team, Let’s see where your fitness level is at. Workout Details: 1) Warm Up (5-10 min): Go Through the >>>[New] Dynamic Warm Up <<< 2) Baseline Test: Take the Baseline Test & record your results below or in the Facebook group. 3) Metabolic Circuit (16 min):  10, 9, 8, 7…. (go to zero for time) Squats or…

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Jeff’s Monday Workout

Monday Workout Anywhere of The Day Lesson-O

Good Monday Morning Jeff & Mark! 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 Dynamic Warm Up (floor half only) 2) Strength Phase (15 min): 3 sets of 8 (light weight + 5-10 pounds heavier than last week)…

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Monday Workout

Monday Workout Anywhere of The Day Lesson-O

Good Monday Morning Marty! 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 w/ bar or dumbbells (pick a…

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Marty’s Fit Friday Finisher

Fit Friday - Workout Anywhere of The Day

Put your game face on Marty! This is a GREAT way to finish this week off! 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 pick a moderate weight)…

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Friday Finisher Challenge Returns

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. 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 (30 seconds) Burpees (x12)…

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RundleFit Triathlon

Throwback Thursday - Workout Anywhere

Hi Marty, Today’s a special similar to some of your other core & cardio workouts, but better. Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Strength Phase (15 min): Off For Today 3) Metabolic Circuit (conditioning): Plank 1:30 min Bike 20 minutes Run 20 minutes Row 10…

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Golf

How to Get Golf Fit - Workout Anywhere

Hi Jeff, Get your golf game on. That is all. 🙂 Have a great trip! Coach Justin

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Bloomsday Training

Throwback Thursday - Workout Anywhere

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 Wednesday Upper Body & Circuit Workout

Workout Anywhere Wednesday

Hi Marty! Workout Anywhere Wednesday is back! Check out the details below and let me know if you have any questions. Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Strength Phase (15 min): 3 sets of 8 (heavier than last week by 5-10 pounds): Part A) Dumbbell…

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Wednesday Workout

Workout Anywhere Wednesday

Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Strength Phase (15 min): 3 sets of 6 (5-10 pounds heavier than last week): Part A) D.B. Chest Press Pull-Ups Band Pull-Aparts Part B) Bicep Curls w/ bands or dumbbells Banded Tricep Extensions 3) Metabolic Circuit: Complete all…

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Turn It Up Tuesday

Turn It Up Tuesday - Workout Anywhere of The Day

Time to sweat, because you’re worth it! Here’s the details: Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Strength Phase (15 min): Off For Today 3) Metabolic Circuit (20 min): Tabata Anywhere Style (repeat 2x) 4) Four Core: (4 min): Off For Today 5) Stretch & Cool Down…

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Jeff’s Turn It Up Tuesday

Turn It Up Tuesday - Workout Anywhere of The Day

Hi Team! Great job yesterday Jeff and Mark! It’s time to turn it up this Tuesday with some fat burning cardio intervals & core. Here’s the details: Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Strength Phase (15 min): Off For Today 3) Bike Ride First…

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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): Dynamic Warm Up 2) Strength Phase (15 min): 3 sets of 8 (light weight) Box Squats (pick a light weight and squat back slowly to a 20″ box, pause,…

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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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