Week 12. BOOM!

Congratulations on making it to your final week.  This week is a retest week and the perfect opportunity to see your progress from the previous weeks. Once this week is complete, take on a new 12 Week Trainer, or try our FREESTYLE Board to mix things up.

New trainers coming soon, but your feedback is always welcome on what you wish to see more of!

More, Home/Travel Fat Burning Cardio Options

The Perfect Training Program for Intermediate and Advanced Members

*This training module is laid out Monday through Sunday, with daily recommendations on exercise, nutrition, challenges and motivation tips.

*Workout videos are in playlist format with videos in order from: 1) Warm-Up, 2) Workout, 3) Four Core or Fitness Challenge.

*Most videos have a text description below and an exercise list at the end of the video.  For additional workout diagrams and infographics, visit My Downloads page.

*You must complete the task of the day to move on to the next day. Points, awards and badges will be calculated and tracked by this progression.

*Please comment and share at the bottom of the page to track progress, benchmark workout scores and to share results (also, what you liked most).

*Feel free to encourage one another within the trainer and Member’s only group.

Advanced12-Week TrainerSchedule Download

Advanced12-Week Trainer Infographic

You’re going to own your fitness goal in no time!

 

Step 1: Warm-Up

Please try not to overlook this important staple to any workout program.  If strapped for time, try to move until at a sweat, but just remember the body performs best and is less injury prone when warm.  To maximize this philosophy, use the RundleFit Dynamic Warm-Up below before all workouts.

RundleFit Dynamic Warm-Up Download (Text Version)  

 

 

 Here’s a handy, member only infographic for your mobile device:

Workout Anywhere Dynamic Warm Up | RundleFit

Retest Week:

Step 1: Warm-UP

Step 2: Re-test Baseline Workout:

Baseline Test:
1. Push-Ups or Knee Push-Ups (How many can you get in 1 minute?)
2. Squat or Chair Squats (How many can you get in 1 minute?)
3. Plank or Knee Plank (How long can you hold the plank?)

Retest Week #6 Workout: The Filthy 40/60 Workout

Step 3: The Filthy 40/60 Workout (Chipper Workout):

One round for time.  Intermediate: 40 reps / Advanced 60 reps

  • 1. Star Jacks 
  • 2. Lunge-Lunge-Hop 
  • 3. Tricep Push-Ups
  • 4. Towel Back Row (use a sturdy object) or sub in plate pull ins and push-outs
  • 5. Running High Knees 

Step 4: 4-Minute Total Core (Click the 4-Core Tab)

Step 5: Stretch (Click the Stretch Tab)

Body Weight Trainer Week 6 Infographic

Turn It Up Tuesday: Aerobic Day or Active Rest Day

Using smart training practices means respecting one’s rest periods.  That means, for one’s “Fast Twitch” muscle fibers (the target with our main workouts), joints and nervous system to recover optimally, a rest day or two is needed. However, rest days don’t have to be lazy days.  In fact, active rest targeting “Slow Twitch” muscle fibers (which aerobic activity does) is a great change-up for burning calories and promoting recovery.  This on top of mobility and flexibility practices makes an ideal, in-between workout day.

Step 1: Warm-Up

RundleFit Dynamic Warm-Up Download 

or use the Warm-Up Section’s video.

Step 2: Cardio Workout:

Choose from the following:

Running, biking, hiking, stairs, swimming, basketball, soccer, frisbee, another sport, rock climbing, jumping jacks, burpees, high knees, skiing, cross-country skiing, snow shoeing, hopscotch, bear crawls, playing with the kids or whatever keeps you moving for…

Intermediate: 45minutes / Advanced: 48 Minutes

Step 3: 4-Minute Total Core (Click the 4-Core Tab)

Step 4: Stretch and Cool Down (See Stretch Tab):

Pick at least 6 stretches and hold for 20-30 seconds each.  It’s okay to go through the stretch series a couple of times.  For an amazing post-workout stretch bonus, try foam rolling.  This is the perfect recovery enhancer and can be done anywhere (even if you do not own a foam roller (check out foam rolling on Dr. Oz earlier this year!)

If you typically get sore after workouts, stretching immediately after a workout will help alleviate some of this.  As well, stretching POST-workout will help prevent injury, speed up muscle recovery and enhance overall fitness level. Go to the stretching section to get started on this recovery practice.

Feel free to ask questions below, or in the community area.  We would love to hear your feedback, as well as see group interaction.

Nice work today!  Keep up the great work and stick to your meal plan!  You rock!

-RundleFit-

Wednesday’s Workout: Butt Kicking 8 Minute Meltdown

Step 1: Warm-Up

Step 2: The Butt Kicking 8 Minute Meltdown Workout:

Workout Details: As many rounds as possible in 8 minutes.  10 reps each exercise

  1. Butt Kickers (10 reps each side )
  2. High Knees (or Marching for beginners)
  3. Crossing Toe Touch Ab Crunch
  4. Alternating Lunges 
  5. Spiderman Push-Ups
  6. Sit-Ups 
  7. Burpees
  8. Supermans

Step 3:  4- Minute Total Core (Click the 4-Core Tab)

Step 4:  Fitness Challenge:

Complete Exercises For Time:

  1. 30 squats
  2. 30 jumping jacks
  3. 30 sit ups
  4. 30 push-ups 

Step 5:  Stretch and Cool Down Post Workout:

* Pick at least 6 stretches from the Stretch Tab and hold for 20-30 seconds each.  It’s okay to go through the stretch series a couple times.  For an amazing post-workout stretch bonus, try foam rolling.  This is the perfect recovery enhancer and can be done anywhere (even if you do not own a foam roller (check out foam rolling on Dr. Oz earlier this year!)

*  If you typically get sore after workouts, stretching immediately after a workout will help alleviate some of this.  As well, stretching POST-workout will help prevent injury, speed up muscle recovery and enhance overall fitness.

* Feel free to ask questions below, or in the community area.  We would love to hear your feedback, as well as see group interaction.

Thursday: Aerobic Day

Step 1: Warm-Up

RundleFit Dynamic Warm-Up Download

Step 2: Cardio Workout:

Choose from the following:

Running, biking, hiking, stairs, swimming, basketball, soccer, frisbee, another sport, rock climbing, jumping jacks, burpees, high knees, skiing, cross-country skiing, snow shoeing, hopscotch, bear crawls, playing with the kids or whatever keeps you moving for…

Intermediate: 45 minutes / Advanced: 48 Minutes

 Step 3: 4-Minute Total Core (Click the 4-Core Tab)

Step 4: Stretch and Cool Down:

* Pick at least 6 stretches and hold for 20-30 seconds each.

Please comment below.  We would love to hear what you picked for your cardio workout today.  Great job!!

-RundleFit-

Flashback Friday Retest Week #9 Workout!

Step 1: Warm-Up

Step 2: The Super Shred Workout (Rounds For Time):

Beginners: 3-4 Rounds / Advanced 4-5 Rounds

  • 1) Door Frame Rows (12x)
  • 2) Starburst Burpee (12x) or 45 second plank hold for beginners.
  • 3) Alternating Lunges (24x) or squats for beginners.
  • 4) Double Crunch (x12)
  • 5) Push Ups w/ Alternating Kick Backs (12x) or traditional push-ups for beginners.
  • 6) Burpees (12x)
  • 7) Running High Knees (24x) or Marching for beginners

Step 3: 4-Minute Total Core (Click the 4-Core Tab)

Step 4: Stretch (Click the Stretch Tab)

bodyweight9

Active Rest Day

Today is the perfect day to go for a walk, hike or family activity.  You can also do the Dynamic Warm-Up, Foam Roll and stretch to loosen up your muscles.  Keep it light today and let your muscles begin to repair.  You will hit it hard on Monday.

 Dynamic Warm-Up

RundleFit Dynamic Warm-Up Download

Or use the warm-up video in the Warm-Up Tab.

 Step 3: Stretch and Cool Down:

* Pick at least 6 stretches and hold for 20-30 seconds each.

Enjoy your Saturday!  Food prep is tomorrow.

-RundleFit-

Food Prep and Recovery Day!

The first food prep date may seem overwhelming, but after a couple times through, you’ll get the hang of it.  And in no time, this will be a life changing habit.  Follow your food prep guide download and ask questions when needed.

Just remember, food prep is one of those things you just have to do.  It’s literally a master key for weight loss and best health practices.  So in the spirit of fitness, “Just Do It!” 😉  

Don’t forget to relax after food prep, rest and recover. This will give your body time to repair and de-stress.

Post what you are cooking this week down below.  We would love to hear from you.

-Team RundleFit-

Download your meal prep guide below:

RundleFit Food Prep Guide

 

Click the 4-Minute Total Core Button to choose a core video.

Beginners will be doing core Monday, Wednesday, Friday.

Intermediate and Advanced will be doing core Monday-Friday.

4core

Stretch and Cool Down Post Workout:

*Pick at least 6 stretches and hold for 20-30 seconds each.  It’s okay to go through the stretch series a couple times.  For an amazing post-workout stretch bonus, try foam rolling.  This is the perfect recovery enhancer and can be done anywhere (even if you do not own a foam roller (check out foam rolling on Dr. Oz earlier this year!)

*If you typically get sore after workouts, stretching immediately after a workout will help alleviate some of this.  As well, stretching POST-workout will help prevent injury, speed up muscle recovery and enhance overall fitness.

*Feel free to ask questions below, or in the community area.  We would love to hear your feedback, as well as see group interaction.

Or use this guide and pick at least 6 stretches and hold for 20-30 seconds each.

Don’t forget to post your score below! Great job today!!!