Welcome to Week 15!

Welcome to Week 15 of the 12-Week Trainer Phase 2.

Watch the video to the right for some extra motivation from your coaches.

More, Home/Travel Fat Burning Cardio Options

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 15: Let The Games Begin!

1. Warm-Up

2. Workout

Cindy is one of the most famous CrossFit body weight workouts. Do this workout for as many rounds and reps possible for 20 minutes. Beginners and Intermediate take it at a reasonable pace. Equipment: Suspension Trainer

  1. Pull-Ups or Australian Pull-Ups (B) (5 reps)
  2. Push-Ups or Knee Push-Ups (B) (10 reps)
  3. Squats or Chair Squats (B) (15)
  4. Sit-Ups (20 reps)

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

4. Stretch and Cool Down: (Click the Stretch Tab)

How is Week 15 so far? Let us know down below and post your score.

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: 18 minutes/ Advanced: 21 minutes.

Step 3: Pick a Four Minute Total Core Session (or 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:

1. Warm-Up

2. The Bodyweight Only Fat Burning Workout

No Equipment Needed

Beginners -3 Rounds
Intermediate- 4-5 Rounds
Advanced: 6-7 Rounds

  • 1. Inch Worm Push-Ups (12x)
  • 2. Gate Swings (12x)
  • 3. Plank with Side Toe Taps (12x)
  • 4. Plate Pull Ins/Push-Outs (12x)
  • 5. Boxer Shuffle (50x)

3. 4-Minute Total Core (Video 3) (or click 4-Core & Stretch Tab)

4. Fitness Challenge:

Complete Exercises For Time:

  1. 10 Burpees / 1 Squat
  2. 9 Burpees/ 2 Squats
  3. 8 Burpees/ 3 Squats
  4. 7 Burpees/ 4 Squats
  5. 6 Burpees/ 5 Squats
  6. 5 Burpees/ 6 Squats
  7. 4 Burpees/ 7 Squats
  8. 3 Burpees/ 8 Squats
  9. 2 Burpees/ 9 Squats
  10. 1 Burpee/ 10 Squats

5. Stretch and Cool Down Post Workout: (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 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!)

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: 18 minutes / Advanced: 21 Minutes

Step 3: Pick a Four Minute Total Core Session (or 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.

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

Cindy is one of the most famous CrossFit body weight workouts. Do this workout for as many rounds and reps possible for 20 minutes. Beginners and Intermediate take it at a reasonable pace. Equipment: Suspension Trainer

  1. Pull-Ups or Australian Pull-Ups (B) (5 reps)
  2. Push-Ups or Knee Push-Ups (B) (10 reps)
  3. Squats or Chair Squats (B) (15)
  4. Sit-Ups (20 reps)

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

4. Stretch and Cool Down: (Click the Stretch Tab)

How is Week 15 so far? Let us know down below and post your score.

Welcome Back To Sweat It Out Saturday/ Active Rest Day!

In case you missed it, Sweat It Out Satruday can either be Friday’s workout, an aerobic day, or if you are really sore, a recovery day.  For the standard/recommended routine, do the following. If you need a real light day, do the warm-up, walk, EXTRA stretching and foam rolling.  Be sure to keep hydration up!  If you’re feeling ready to go, complete the following:

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: 18 minutes, Advanced: 21 minutes.

Step 3: Pick a Four Minute Total Core Session

Step 4: Stretch and Cool Down:

Way to go!  Keep up the hard work and enjoy your weekend.

-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 and choose a core video:

Beginners will do core on Monday, Wednesday and Friday. Intermediate & Advanced will do 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. Stretching Infographic

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

Post your results and comments below

2 Comments

Great job this week!