Category Archives: Jeff M’s Program

Jeff’s custom RundleFit On Demand programming.

Core & Cardio Triathlon

Turn It Up Tuesday - Workout Anywhere of The Day

Hi Jeff & Mark, Today’s a special similar to some of your other core & cardio workouts, but better. Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Strength Phase (15 min): Off For Today 3) Metabolic Circuit (conditioning): Plank 1:30 min Bike 20 minutes 50 Toe Touch…

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Jeff’s New Monday Workout

Monday Workout Anywhere of The Day Lesson-O

Good Monday morning Jeff & Mark! Workout Details: 1) Warm Up:  Run 10 minutes Dynamic Warm Up 2) Strength Circuit (3×8) Squats Sidewalks Hamstring Curls  Bird Feeders 3) Metabolic Circuit (4×12) Scissor Hops (6/per leg) Run 200 (M) Wall Sit (30 sec) Run 200 M Box Jumps or Walking Lunges   4) Four Core (4 min): Perform…

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Jeff’s Fit Friday

Fit Friday - Workout Anywhere of The Day

Good Fit Friday Jeff & Mark! Fit Friday is here, and today’s workout is the ultimate way to mark Fit Friday √. Read the details below to get started. Workout Details: 1) Warm Up (5-10 min):  >>> Dynamic Warm Up <<< 2) Strength Phase (3×8):  Walking Lunges (per leg and pick a moderate weight) Monster Walks Bird Feeders 3)…

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TBT Core & Cardio

Throwback Thursday - Workout Anywhere

Good morning Jeff & Mark! Let’s beat last Thursday’s workout. Here’s the details. Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Strength (not today): 3) Metabolic Circuit  1.25  Mile Run 5 min row 20 Toe Touch Crunches 5 min bike 20 Supermans 5 min row 20 Double Crunches 5 min bike 20…

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Filthy 50 Workout by Workout Anywhere

Filthy 50 Workout by Workout Anywhere

Good Workout Anywhere Wednesday Team! We’re brining an all-new, staple workout to you, inspired by the infamous Filthy 50 Workout. However, we’ve modified this for you to complete in your workout space. Here’s the Filthy 50 Workout details. Workout Details: 1) Warm Up (5-10 min): >>> Dynamic Warm Up <<< 2) Strength Phase (OFF):  3)…

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RundleFit Triathlon

Turn It Up Tuesday - Workout Anywhere of The Day

Hi Jeff & Mark, Today’s a special similar to some of your other core & cardio workouts, but better. Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Strength Phase (15 min): Off For Today 3) Metabolic Circuit (conditioning): Plank 1:30 min Bike 20 minutes Run 20 minutes…

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Workout Anywhere of The Day – 3/20/17

Monday Workout Anywhere of The Day Lesson-O

Hi Team. How was your St. Patty’s Day / March Madness weekend? Workout Details: 1) Warm Up (5-10 min):  >>> Dynamic Warm Up <<< 2) Strength Phase (15 min):  Strength HIIT Circuit (3 rounds (if two feels like too much, stop there) of 30 seconds on (as many quality reps as possible), 30 seconds off (switch…

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Jeff & Mark’s Fit Friday

Fit Friday - Workout Anywhere of The Day

Good Fit Friday Jeff & Mark! Fit Friday is here, and today’s workout is the ultimate way to mark Fit Friday √. Read the details below to get started. Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Strength Phase (3×12): Scissor Hops Monster Walks Hamstring Curls 3) Metabolic Circuit…

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Jeff’s Core & Cardio Session

Throwback Thursday - Workout Anywhere

  Good morning Jeff & Mark! Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Strength (not today): 3) Metabolic Circuit  1 Mile Run 5 min row 20 Toe Touch Crunches 5 min bike 20 Supermans 5 min row 20 Double Crunches 5 min bike 20 Supermans 1 Mile Run 4) Four Core:…

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Jeff & Mark’s Workout Anywhere Wednesday

Workout Anywhere Wednesday

Hi Jeff & Mark! All new strength circuit and metabolic workout for your WOAW! Let’s go team! Workout Details: 1) Warm Up (5-10 min): >>> Dynamic Warm Up <<< 2) Strength Phase (15 min):  3 rounds of 30 seconds on, and 30 seconds off of: D.B. Chest Press Australian Pull-Ups Band Pull-Aparts Bicep Curls (bands or dumbbells)…

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Core, Cardio & More

Turn It Up Tuesday - Workout Anywhere of The Day

  All-new cardio and core interval workout below. Let’s do this! Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Strength Phase (15 min): Off For Today 3) Metabolic Circuit (20 min): Row 500M Run 1 Mile Bike 5 Miles Run 1 Mile Row 500M 4) Four Core:…

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Jeff’s Monday Workout 

Monday Workout Anywhere of The Day Lesson-O

Good Monday morning Jeff & Mark! Workout Details: 1) Warm Up:  Run 10 minutes Dynamic Warm Up 2) Total Body Couplet Circuits (complete 3×12 of each circuit) Circuit 1) Squats (any kind) Push-Ups Circuit 2) Resisted Sidewalks Box Jumps Circuit 3) Hamstring Curls w/Exercise Ball Burpees [Bonus] Circuit 4) Bear Crawl 12ft & back Bird…

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Jeff’s Friday Workout

Fit Friday - Workout Anywhere of The Day

Good Fit Friday Jeff & Mark! Fit Friday is here, and today’s workout is the ultimate way to mark Fit Friday √. Read the details below to get started. Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Strength Phase (Off) 3) Metabolic Circuit (20 min):  Buy In = 1…

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Rest, Repeat or Recovery Day

Throwback Thursday - Workout Anywhere

Hi Team, Your due for a rest day. Unless you missed a workout this week (choose one of this week’s lessons for today), rest or pick a couple of our active recovery sessions. You’re worth it! Coach Jessica and Justin >>> Active Recovery <<<

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New Workout Anywhere Wednesday

Workout Anywhere Wednesday

Good Workout Anywhere Wednesday! It’s Workout Anywhere Wednesday and today’s a solid upper body strength, circuit and core training session. Plus, a push-up test. Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< (learn to love this warm-up. It’s a game changer) 2) Strength Phase (15 min): 3 sets of 8 of…

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Newest Turn it Up Tuesday

Turn It Up Tuesday - Workout Anywhere of The Day

Today’s cardio session is a burner! Here’s the details: Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Strength Phase (15 min): Off For Today 3) Metabolic Circuit (conditioning circuit): Run, jog or walk 400m Plank 30 seconds to 1 minute 400m Toe Touch Crunch x30 400m…

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Jeff’s Monday Workout

Monday Workout Anywhere of The Day Lesson-O

Good Monday Morning Jeff & Mark! Let’s kickoff the week off strong! Workout Details: 1) Warm Up (5-10 min): >>> Dynamic Warm Up <<< 2) Strength Circuit (10 min): Go through two rounds, and perform as many reps as possible in 30 seconds. Then rest for 30 (and move to the next exercise) Monster Walks…

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Fit Friday Repeat

Fit Friday - Workout Anywhere of The Day

Good Fit Friday Jeff & Mark! Fit Friday is here, and today’s workout is the ultimate way to mark Fit Friday √. Read the details below to get started. Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Strength Phase (15 min):  3 Sets of 8 (pick a moderate weight). Squats…

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Repeat Yesterday’s Plus Biking

Throwback Thursday - Workout Anywhere

Hi Jeff & Mark! It’s an all new Workout Anywhere Wednesday! Check out the details below to get started. Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Bike: Start with 20 minutes and end with as much biking as time allows. 3) Metabolic Super Circuit: Go…

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New Upper Body/Metabolic & Core Super Circuit

Workout Anywhere Wednesday

Hi Jeff & Mark! It’s an all new Workout Anywhere Wednesday! Check out the details below to get started. Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Strength Phase (OFF): 3) Metabolic Super Circuit: Go for a minute on each exercise (as many quality reps as…

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Workout Anywhere

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