Category Archives: Jeff M’s Program

Jeff’s custom RundleFit On Demand programming.

Core & Cardio Tuesday

Turn It Up Tuesday - Workout Anywhere of The Day

Get ready to sweat! Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Conditioning (20-30 min or more. Make the most of the weather.): Finisher Circuit!   Run, bike, hike, swim or row for at least 20 minutes. You’re worth it! 3) Four Core (4 min): Four Minute Total Core…

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Ride Like The Wind

Throwback Thursday - Workout Anywhere

Good Morning Jeff & Mark! Let’s repeat Tuesday’s workout, since you need one more ride before race day. Workout Details: 1) Warm Up (10 min): Dynamic Warm Up 2) Strength Phase (OFF): 3) Cardio (45 Min+): Get a bike ride in.   4) Core: Complete 3 rounds of the following  Toe Touch Crunch x 20 Alternating Supermans…

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Workout Anywhere Wednesday Revamp

Workout Anywhere Wednesday

Workout Anywhere Wednesday is back! Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Strength Phase (15 min): Push-Up & Pull-Up (or Australian Pull-Up) Test (record these numbers for future reference) Max Pull-Ups in 3 Minutes Max Push-Ups in 3 Minutes 3) Metabolic Circuit: Complete all reps…

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Jeff’s Turn It Up Tuesday

Turn It Up Tuesday - Workout Anywhere of The Day

Good Morning Jeff & Mark! Read the details below, and then enjoy your Turn It Up Tuesday lesson. Workout Details: 1) Warm Up (10 min): Dynamic Warm Up 2) Strength Phase (OFF): 3) Cardio (45 Min+): Get a bike ride in.   4) Core: Complete 3 rounds of the following  Toe Touch Crunch x 20 Alternating Supermans x…

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Jeff’s Monday Pre-Race Workout

Monday Workout Anywhere of The Day Lesson-O

Good Monday Morning Jeff & Mark! Workout Details: 1) Dynamic Warm Up 2) HIIT Circuit: 3 sets, 30 seconds on, 30 seconds off as many quality reps as possible Goblet Squats Monster Walks Exercise Ball Hamstring Curls 3) HIIT Circuit #2 (3 more rounds of 30 seconds on, 30 off) Wall Balls Renegade Rows Walking Lunges Push-Ups 4)…

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New Fit Friday Challenge

Fit Friday - Workout Anywhere of The Day

  Time to finish this week off strong! Workout Details: 1) Warm Up (5-10 min): >>> Dynamic Warm Up <<< 2) Strength Phase (OFF) 3) 50 Rep Chipper Challenge: Plate Push x 5 Pull-Ups or Australian Pull-Ups Wall-Balls Slam Balls Push-Ups Walking Lunges Your score is how many rounds completed in the chosen time. 4) Four Core (4…

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Jeff’s Thursday Workout

Throwback Thursday - Workout Anywhere

Hi Jeff & Mark! It’s time to get out the mop, because this workout is sure to leave a mess! 🙂 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Strength Phase (15 min): Off For Today 3) Metabolic Circuit (20-30 Min): Start w/ a 2 Mile Ride Then…

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Partner Wednesday Workout Challenge

Workout Anywhere Wednesday

Workout Anywhere Wednesday is here! Workout Details: 1) Warm Up (5-10 min):  >>> Dynamic Warm Up <<< 2) Strength Phase (10 Min): 3×8 Bench Press Balancing D.B. Row Band Pull-Aparts 3) Metabolic Circuit (20 Min AMRAP):  One partner performs the cardio drill, while the other performs the core exercise. Then tag off once the cardio drill is…

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Jeff’s Turn It Up Tuesday

Turn It Up Tuesday - Workout Anywhere of The Day

Hi Jeff & Mark! Time to melt away some calories. Here’s the details: Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< (just the floor part) 2) Strength Phase (15 min): Off For Today 3) Bike Intervals: Ride an easy pace for 5, then perform 1 minute of a faster…

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Motivated Monday

Monday Workout Anywhere of The Day Lesson-O

Good Morning, Your favorite workouts are back! But first… Step 1) Warm-Up Dynamic Warm-UP Step 2) Strength (OFF) Step 3) Circuit Perform one twice, or do both 8 Minute Meltdowns: 8 Minute Meltdown 8 Minute Meltdown 2 Step 4) Four Core Great job today! Stay tuned for tomorrow’s lesson!

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Fit Friday Challenge

Fit Friday - Workout Anywhere of The Day

Hi Team, No better way to mark this week complete! Details are below Workout Details: 1) Warm Up (5-10 min): >>> Dynamic Warm Up <<< 2) Strength Phase (OFF) 3) Partner Chipper Challenge:  As a team, complete 100 reps of the following exercises, in order. Tag off when needed. Partner A does the working reps…

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Rest or Repeat Tuesday 

Throwback Thursday - Workout Anywhere

Great job this week! Today is up to you. If you’re feeling overly sore, take a rest day. Or, repeat Tuesday’s workout. Keep up the great work! 👍🏻

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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. Workout Details: 1) Warm Up (5-10 min):  >>> Dynamic Warm Up <<< 2) Strength Phase (15 min): 3 rounds of 30 seconds ON & 30 seconds OFF Push-Ups Australian Pull-Ups (one static (pause for as long as you can…

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Jeff’s Turn It Up Tuesday

Turn It Up Tuesday - Workout Anywhere of The Day

Hi Jeff & Mark! Time to melt away some calories. Here’s the details: Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< (just the floor part) 2) Strength Phase (15 min): Off For Today 3) Bike Intervals: Ride an easy pace for 5, then perform 1 minute of a faster…

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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 (5-10 min): Row or Bike 5 Minutes Dynamic Warm Up (Skip to the floor half) 2) Strength Phase (15 min):  Back Squats (4×6) Monster Walks (4×8) Exercise Ball Hamstring Curls (4×8) 3) Metabolic Circuit ( 16 Min AMRAP):  Complete as many rounds as possible of the following…

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Jeff’s Fit Friday

Fit Friday - Workout Anywhere of The Day

Good Fit Friday Jeff & Mark! Finish this workout and have a solid bike ride this weekend. Jeff White’s phone number is 509-919-2680. Workout Details: 1) Warm Up (5-10 min):  >>> Dynamic Warm Up <<< 2) Strength Phase (3 Rounds of 30 Seconds On, 30 Seconds Off):  Squats Monster Walks 3) Metabolic Circuit (20 min time…

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R & R

Throwback Thursday - Workout Anywhere

You’ve earned it! If you’ve missed a lesson this week, make-up either Monday’s or yesterday’s lesson. If you’ve been consistent with the program, take a rest day. You’re worth it. Keep up the great work team! Coach

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Workout Anywhere Wednesday

Workout Anywhere Wednesday

Good Workout Anywhere Wednesday! Today’s a solid upper body and metabolic circuit. Let’s go team! Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Strength Phase (15 min): 3 Rounds of 30 Seconds On, 30 Seconds Off (light weight) DB Chest Press Australian Pull-Ups Band Pull-Aparts 3)…

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Jeff’s Turn It Up Tuesday

Turn It Up Tuesday - Workout Anywhere of The Day

Hi Jeff & Mark! Time to melt away some calories. Here’s the details: Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< (just the floor part) 2) Strength Phase (15 min): Off For Today 3) Bike Intervals: Ride an easy pace for 5, then perform 1 minute of a faster…

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Jeff’s Monday Workout

Monday Workout Anywhere of The Day Lesson-O

Good Monday Morning Jeff & Mark! Read the details below, and then feel free to ask us questions if there are any. Workout Details: 1) Warm Up (10 min): Row 5 Minutes Dynamic Warm Up (floor half only) 2) Strength Phase (15 min): 3 sets of 8 (light weight + 5-10 pounds heavier than last week)…

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