Week 11

Welcome to Week 11 of the Intermediate and Advanced 12 Week Trainer.

Watch the video to the right to learn how to make Jessica's Belgium Waffle.  You can sub this in for your breakfast this week.

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

Welcome To Week 11: Finish Line Is Ahead!  Push Hard!!

Step 1: Warm-Up

Step 2: Workout: 8 Minute Meltdown (Go All Out Today)

Do as many rounds as possible within 8 minutes. Every circuit increases by 3 repetitions (start with 3, 6, 9, 12, 15, etc.)

No Equipment Needed

*Always warm-up before a workout*

1) Burpees
2) Squats
3) Double Crunch
4) Inchworm Push-Ups

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

Step 4: Stretch (Click the Stretch Tab)

Week 11 Workout Infographic

Step 3: Four Minute Total Core Session

Step 4: Stretch and Cool Down

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.

Please comment below RundleFitter.  We would love to hear how you did today!

Turn It Up Tuesday: Aerobic Day or Active Rest 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: 42 minutes / Advanced: 45 Minutes

Step 3: Pick a Four Minute Total Core Session

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

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:

 Step 1: Warm-Up

Step 2: Park Bench Anywhere Workout (Video 2):

Equipment Needed: Bench or Chair

As Many Rounds As Possible In:
Intermediate:12 Minutes
Advanced:15 Minutes

1. Step Ups (12x/leg)
2. Dips with Alternating Leg Raises
3. Squat Hops (12x)
5. Dips with Alternating Leg Raises (12x)
6. Bench Mountain Climbers (12x/side)

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

Step 4: Fitness Challenge:

How many reps can you get?

1) Australian Pull-Ups (2 minutes)
2) Sit-Ups (2 minutes)
3) Star Jacks (2 minutes)
4) Plank w/side toe taps (2 minutes)

Step 5:  Stretch and Cool Down After Every Workout

Don’t forget to post your score below! Way To Rock It!!

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: 42 minutes / Advanced: 45 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-

Beat Monday’s Score!

Step 1: Warm-Up

Step 2: Workout: The Original 8 Minute Meltdown

Workout Details: Do as many rounds as possible within 8 minutes. Every circuit increases by 3 repetitions (start with 3, 6, 9, 12, 15, etc.)

1) Burpees
2) Squats
3) Double Crunch
4) Inchworm Push-Ups

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

Step 4: Stretch and Cool Down Using The 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.

Please comment below.  We would love to hear how you did!

Sweat It Out Saturday: Aerobic Day or Active Rest Day

*If you missed Friday’s workout, do that.  Or, do an aerobic workout day.  If you desperately need a recovery day, that will suffice.
*Be sure to stretch and foam roll thoroughly after the conditioning.
*Thanks for your continued hard work and discipline.  Please post your progress down below.

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: 42 minutes, Advanced: 45 minutes.

Step 3: Pick a Four Minute Total Core Session

Step 4: Stretch and Cool Down

Great job today!  You have finished another week strong. How do you feel?

-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 on Monday, Wednesday and Friday.

Intermediate & Advanced will be doing core Monday-Friday.

4 Minute Total Core

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!!!