Welcome to Week 12

The final countdown!


Watch the video to the right for some great motivation.


Congratulations on finishing the 12-Week Trainer! To keep up the healthy lifestyle journey, advance to the next level or a new 12 week trainer.
More, Home/Travel Fat Burning Cardio Options

The Perfect Training Program for True Beginners

*This training module is laid out Monday through Sunday, with daily recommendations on exercise, nutrition, challenges and motivation tips.

*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.

12-Week Trainer Beginner Schedule Download

12-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.

To test overall improvement.  Repeat week one’s Baseline test, and Week 2’s workout.  Hopefully you posted your scores in the comments or group page as a benchmark.  If now, we are certain you’ll improve.

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!

This week is the perfect time to test for overall improvement.  To do this, start with the warm-up, then repeat week one’s Baseline test, and continue on to the workout.

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

Step 2: Re-test Baseline Workout:

Baseline Test:
1. Push-Ups or Knee Push-Ups (How many can you get in 1 minute?)
2. Squat or Chair Squats (How many can you get in 1 minute?)
3. Plank or Knee Plank (How long can you hold the plank?)

Please post your score at the bottom for benchmarking purposes.

Step 3: Workout:

Chipper #2

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

Beginners: 20x each exercise

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

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

Step 5: Stretch (Click the Stretch Tab)

Week 12 Workout Infographic

Welcome To Your Final 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…

Beginners: 30 minutes.

Step 3: 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: Mobility, Core & Stretch

Today is a light workout, focussing on your total core strength, range of motion and ending with foam rolling and stretching.  This will help speed up recovery and loosen up sore, tight muscles.

Step 1: Dynamic Warm-Up

RundleFit Dynamic Warm-Up Download

Step 2: 4-Minute Total Core (Click the 4-Core Tab)

Step 3: Stretch and Cool Down:

Pick at least 6 stretches from the Stretch Tab and hold for 20-30 seconds each.

Step 3: 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!

Time To Turn Beast Mode On With Throwback Thursday

Workout: Chipper #2 (Skip the baseline test today)

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

Beginners: 20 reps of each exercise

(no equipment needed)

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

*Always stretch and cool down post workout. Use the stretching tab for this.

Welcome To The Final Fit Friday: 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 video section.

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…

Beginners: 30 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.  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.

* Feel free to ask questions below, or in the community area.  We would love to hear your feedback, as well as see group interaction.

Way to finish the twelve weeks strong! You rock!

-RundleFit-

Saturday: Rest Day

Resting will help your body repair and grow new lean muscle tissue.  You have worked hard this week and need to recover and prepare for next week.  Enjoy your day and don’t forget to prep your food this weekend.

Nice job!!!  You have completed all twelve weeks.  How do you feel?  We are so proud of you.  Now it is time to advance to the Intermediate 12-Week Trainer.  If you have any questions or need one on one help, contact Justin or Jessica.

Awesome work this week TEAM!

-RundleFit-

Food Prep and Recovery Day!

Way to go!!  It is time to food prep for the week.  You have completed the 12 Week Trainer and we hope you have reached your goal.  Now it is time to keep living your new healthy lifestyle.  Food prep is such a big part of looking and feeling your best.  We recommend starting on the next level of the 12-Week Trainer.  Great job!!

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!!