Welcome to Week 19!

Welcome to Week 19 of 12 Week Trainer, Phase 2. Watch the video to the right to learn how to make Jessica's Chocolate-Peanut Butter-Banana Smoothie.  You can sub it in for one of your snacks this week.

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

Monday’s Workout: The Superset Circuit

1. Warm-Up

2.The Superset Circuit Workout (Rounds For Time):

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

Complete 12 reps of each exercise.  Complete all sets of the couplet A & B before moving on.  Rest 30-60 seconds in between each couplet.

1. Couplet:  Squats 12x and Push-ups 12x (Complete all rounds before moving onto couplet #2)
2. Couplet: Tuck Jumps 12x and Door Frame Back Rows 12x
3. Couplet:  Mt. Climbers 12x and Tricep Dips 12x
4. Couplet:  Hip Bridges 12x and Supermans 12x

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

4. Stretch (Click the Stretch Tab)

bodyweight7

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: 30 minutes / Advanced: 33 Minutes

Step 3: 4 Minute Total Core (Click the 4-Core & Stretch 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: The Anywhere Rounds For Time Workout

1. Warm-Up

2. The Anywhere Rounds For Time Workout:

This quick outdoor workout can be done indoors too.
No Equipment Needed: However, find a set of stairs.

4 Rounds for time of:

  • 1) Walk (B), Run (I) or Hop (A) Stairs (x10)
  • 2) Knee Push-Ups or Push Ups (I to A) (x10)
  • 3) Mt. Climbers (x10)
  • 4) Crunches (B) or Sit-Ups (I to A) (x10)

3. 4- Minute Total Core

4. Fitness Challenge:

Complete 1 Minute of each movement & record number of reps:

  1. Alternating Lunges
  2. Bicycle Ab Crunch
  3. Plank Jacks
  4. Burpees

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: 30 minutes / Advanced: 33 Minutes

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

Step 4: Stretch and Cool Down: (Click 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-

Flashback Friday!

Your Challenge Is To Beat Monday’s Score!

1. Warm-Up

2. The Superset Circuit Workout (Rounds For Time):

Beginners:1-2 Rounds
Intermediate: 2-3 Rounds
Advanced: 3-4 Rounds

Complete 12 reps of each exercise.  Complete all sets of the couplet A & B before moving on.  Rest 30-60 seconds in between each couplet.

1. Couplet:  Squats 12x and Push-ups 12x (Complete all rounds before moving onto couplet #2)
2. Couplet: Tuck Jumps 12x and Door Frame Back Rows 12x
3. Couplet:  Mt. Climbers 12x and Tricep Dips 12x
4. Couplet:  Hip Bridges 12x and Supermans 12x

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

4. Stretch (Click the Stretch Tab)

bodyweight7

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: (See Stretch Tab)

* 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.

Stretching Infographic

 

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

Post your results and comments below

4 Comments

  • Profile photo of pamela messier

    pamela messier

    February 23, 2016

    25 min on treadmill
    3 rounds of mondays couplets
    6 min core

  • Profile photo of Coach Justin

    Coach Justin

    February 24, 2016

    Great job @pmessier46! That’s the way to work!

  • Profile photo of pamela messier

    pamela messier

    February 24, 2016

    4 advanced rounds 6 min
    4 min core
    No challenge due to very unhappy knee…lol

  • Profile photo of Coach Justin

    Coach Justin

    February 26, 2016

    You rock @pmessier46! Good work in spite of the knee. Get some ice.

Great job this week!