Day 9 – Jeff’s Training

Monday Workout Anywhere of The Day Lesson-O

Hi Jeff & Mark!

It’s time to kick the week off right and give put those legs, core and conditioning to work with mini circuits.

Workout Details:

1) Warm Up (5-10 min):  >>> Dynamic Warm Up <<<

2) Strength Phase (15 min): 3 sets of 10 of heavier weight than last week

  1. Back Squats
  2. Monster Walks
  3. Exercise Ball Hamstring Curls
  4. Resisted Sidewalks

3) Metabolic Circuit ( Rounds For Time): 

Go through each couplet circuit as quickly as possible, with good form (3×12)

  • Side Shuffle
  • Pull-Ups
  • Kettlebell Swings
  • (Repeat until this circuit is finished. Then move to the next circuit)

4) Four Core (5 min): Trifecta Core Routine 

5) Stretch & Cool Down (4 min): Use the official RundleFit Stretch infographic one to two times through

Don’t forget to post!

Great job today! In order to receive coaching pointers, please post in the comments section below. Please include times and weights used. Plus your overall feedback.

Stay tuned for tomorrow’s lesson!

About The Author

Coach Justin

Justin and Jessica Rundle are Spokane natives and the founders of Workout Anywhere (a Northwest fitness training app for busy parents, by busy parents). In addition, the two are the official strength & conditioning coaches for Mt. Spokane High School. To Learn more about Jessica and Justin Rundle, click here: Meet Team RundleFit.

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