Welcome to Week 6!

Welcome to the half way point of your first 12 Week Trainer!

Watch the video to the right for a good laugh on one of the many reasons why it is so nice to be able to workout anywhere.

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

Game Faces On

1. Warm-Up

2. Rounds For Time #3 (Video 2):

Equipment: Suspension Trainer (or two beach towels)

All Levels: 6 Rounds, 6 Reps, 6 Exercises
1. Star Jacks or Jumping Jacks (6x)
2. Push-Ups with Yoga Twist or Knee Push-Ups (6x)
3. Planks with Side Toe Taps (6x/side)
4. Gate Swings (6x)
5. Australian Pull-Ups (6x)
6. Alternating Lunges (6x/side)

3. 4-Minute Total Core: (Click the 4-Core & Stretch Tab)

4. Stretch and Cool Down Using The Stretch Tab

Week 6 Workout Infographic

Please comment below.  Posting is a way for you to look back and see improvements along the way.  Plus, we love hearing from you!

Great job Today!

Turn It Up Tuesday By Finding Your Beast Mode: 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: 27 minutes, Advanced: 30 minutes.

Step 3: Pick a Four Minute Total Core Session (or click the 4-Core Tab)

Step 4: Stretch and Cool Down

Great job RundleFitters!  Keep eating clean and drinking plenty of water.

-RundleFit-

Wednesday’s Workout:

1. Warm-Up

2. The Anywhere Home/Travel Workout (Video 2):

Intermediate: 2-3 Rounds
Advanced: 3-4 Rounds

1. Jumping Jacks (20x)
2. Hand Release Push-Ups (20x)
3a. Fire Hydrants (15x)
3b. Fire Hydrant Circles (15x)
3c. Fire Hydrant Circles (opposite way) (15x)
4. Bent Over Back Row w/ Resistance Bands (15x)
5. Alternating Lunges w/ Shoulder Raise (30x total)
6. Ab Crunches w/ Medicine Ball (50x)

2. 4-Minute Total Core (Video 3) (or click the 4-Core Tab)

3. Fitness Challenge:

The 50 rep challenge:

*Your Score is your time

  1. Jumping Jacks (50x)
  2. Double Ab Crunch (50x)
  3. Gate Swings (50x)

4. Stretch and Cool Down Post Workout

Don’t forget to post your score below champ!

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: 27 minutes / Advanced: 30 Minutes

Step 3: 4-Minute Total Core: (Click the 4-Core & Stretch 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-

It’s Flashback Friday Time! Try to beat your score from Monday.

1. Warm-Up

2. Workout: Rounds For Time #3

All Levels: 6 Rounds, 6 Reps, 6 Exercises
1. Star Jacks or Jumping Jacks (6x)
2. Push-Ups with Yoga Twist or Knee Push-Ups (6x)
3. Planks with Side Toe Taps (6x/side)
4. Gate Swings (6x)
5. Australian Pull-Ups (6x)
6. Alternating Lunges (6x/side)

3. 4-Minute Total Core: (Click the 4-Core & Stretch Tab)

4. Stretch and Cool Down Using The Stretch Tab

Week 6 Workout Infographic

Please comment below.  Posting is a way for you to look back and see improvements along the way.  Plus, we love hearing from you!

Great job Today!

Sweat It Out Saturday: Calls For An 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: 27 minutes, Advanced: 30 minutes.

Step 3: Pick a Four Minute Total Core Session

Step 4: Stretch and Cool Down:

You Rock! Way to finish strong.  Relax on Sunday and prep your food for the week.

-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.

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

Did you earn your badge this week? Click the badge below and then click submit on the next page. (You do not need to write in the box, simply click submit.) [badgeos_achievement id="24283"]