Week 12

Welcome to the final week of the Intermediate and Advanced 12 Week Trainer and the ultimate retest week.

Watch the video to the right for some great motivation.

Once this week is finished, move on to the next level, or another 12 Week Trainer to keep living the healthy lifestyle. Congratulations on making it through the 12-Week Trainer!

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

Re-test time!  Put Your Game Face On.  You’re About to Dominate!

Week 12 is the last week of the 12 Week Trainer, but this is the first phase and jump-start to the rest of the healthy lifestyle programming.  Now it’s time to see how your hard work has paid off.

We are excited to hear about your results, so please comment, post and share at the bottom, on the community page or wherever!

Great job TEAM!

Step 1: Warm-Up (Video 1)

Step 2: Re-test Baseline Workout (Video 2)

Step 3: Workout: Chipper #2 (Video 3)

*Always complete the warm-up before starting the workout*

One Round. You must complete all reps of the exercise before moving onto the next exercise.

Intermediate: 40x
Advanced: 70x

1. Squat Jumps or Squats
2. Push-Ups or Knee Push-Ups
3. Hip Pulse
4. Burpees
5. Double Ab Crunch 

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

Step 5: Stretch (Click the Stretch Tab)

Week 12 Workout Infographic

Step 4: Four Minute Total Core Session

Step 5: 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.

Great job TEAM! Please comment below.

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: 45 minutes / Advanced: 50 Minutes

Step 3: Pick a Four Minute Total Core Session

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

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

-RundleFit-

Can You Believe It; You’re Almost Through The First Phase Of The Healthy Lifestyle Formula!

 Wednesday’s Workout:

Step 1: Warm-Up

Step 2: 8-Minute Meltdown (Video 2):

No Equipment Needed

8 Reps of Each Exercise. Try to get as many rounds as possible in within 8 minutes

1) Jump Squats or Squats for (B & I)
2) Running High Knees or Marching for (B)
3) Toe Touch Ab Crunch or Crunches for (B)
4) Tricep Push Up or Knee Tricep Push Ups (B)
5) Alternating Supermans

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

Step 3: Fitness Challenge:

Conditioning Challenge (Repeat 2 Rounds):

1. Running High Knees (50x)
2. Butt Kickers (50x)
3. Burpees (25x)
4. Rest 1 minute

Step 4:  Stretch and Cool Down Post Workout

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: 50 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-

Can You Believe It; You’re Almost Through The First Phase Of The Healthy Lifestyle Formula!

Great job on making it through the Twelve Week Trainer.  We know you have one more day, but your just about there. So, needless to say, congratulations! All your hard work is paying off!  The Twelve Week Trainer is the jump-start to the new, healthier you.  However, nothing is permanent yet and for a sustainable, healthy lifestyle, progress is key.

Now that you have a meal planning, food preparation and the model of our workout programming understood and implemented, our other meal plans and workout styles should be applied to your healthier lifestyle.  Pick between the Freestyle, Flex, or RundleFit’s picks of the weeks to keep the intensity up and narrowing the gap between you and a sustainable, permanent healthy lifestyle (no rebounds!)

On behalf of Jessica and Justin, thank you for your hard work and discipline.  You’re an inspiration to us all!

Now continue on with the workouts and please post, comment and share 😉

Step 1: Warm-Up

Step 2: Workout: Chipper #2

One Round. You must complete all reps of the exercise before moving onto the next exercise.

Intermediate: 40x
Advanced: 70x

1. Squat Jumps or Squats
2. Push-Ups or Knee Push-Ups
3. Hip Pulse
4. Burpees
5. Double Ab Crunch

Step 3: Four Minute Total Core Session (Click 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.

Step 5: For Complete Fitness, Make Nutrition a Priority

Be sure to follow-up every workout with a high (lean) protein snack and clean carb (fruit counts depending on which meal-plan you chose).  As well, drink plenty of water throughout the day and after workouts.

Follow your nutrition plan exactly and use the recipe board for substitutions for best results.  Let us know how we can assist you through your fitness journey.  Just remember, nutrition is close to 80% of the physical results, so don’t rely solely on exercise.

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: 45 minutes, Advanced: 50 minutes.

Step 3: Pick a Four Minute Total Core Session

Step 4: Stretch and Cool Down

Great job with your first intermediate/advanced 12 Week Trainer.  Are you ready for the next phase?  Post your commentary below.

-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!!!