Round 2 – Jeff’s Training

Hi Jeff & Mark!

Welcome back and Happy New Year! It’s time to turn up your Tuesday with some fat burning cardio intervals & core.

Here’s the details:

Workout Details:

1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<<

2) New Baseline Test (a couple tests today & tomorrow):

  • Max Wall Sit (your bike riding goals will thank me later)
  • Max Core Plank (good form / neutral spine for max time)

3) Metabolic Circuit (20-30 Min): 500 calories for time of:

  • 50 cal row
  • 12 Double Crunches
  • 50 cal bike
  • 12 Supermans
  • 50 cal row
  • 12 Double Crunches
  • 50 cal bike
  • 12 Supermans
  • 50 cal row
  • 12 Double Crunches
  • 50 cal bike
  • 12 Supermans
  • 50 cal row
  • 12 Double Crunches
  • 50 cal bike
  • Supermans

Finish 100 calories as fast as you can to finish the workout.

4) Four Core: Off For Today

5) Stretch & Cool Down (4-6 min): Use the official RundleFit Stretch infographic one to two times through. Three if you’re feeling dangerous

Don’t forget to post! We would love to hear your feedback

About The Author

Coach Justin

Justin and Jessica Rundle are Spokane natives and the founders of Workout Anywhere (a Northwest fitness training app for busy parents, by busy parents). In addition, the two are the official strength & conditioning coaches for Mt. Spokane High School. To Learn more about Jessica and Justin Rundle, click here: Meet Team RundleFit.

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