Category Archives: Workout Anywhere of The Day

Workout Anywhere Of The Day (WOAD) is the daily workout for Workout Anywhere members and inspired by their Spokane boot camp. To best maximize this training option, please complete the Jump Start Course and one of the Daily/Weekly trainers. Doing this will give you a better understanding of our exercise database and better prepare you for the WOAD fitness level (intermediate to advanced training options).

Friday Finisher Challenge Returns

Fit Friday - Workout Anywhere of The Day

Good Morning! Today’s workout is a special way to end the week and burn some extra calories. Workout Details: 1) Warm Up (5-10 min):  >>> Dynamic Warm Up <<< 2) Strength Phase (Off or repeat Monday or Wednesday’s strength portion):  3) Metabolic Mini-Circuits (3 sets of each circuit):  Plate Push Wall Sits (30 seconds) Burpees (x12)…

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Bloomsday Training

Throwback Thursday - Workout Anywhere

Hi Team! Hopefully you liked last week’s Bloomsday Training session. This week’s is a little bit better. If you’re not planning on doing Bloomsday, just do yesterday’s training lesson, or do this one for fun. You’re worth it! Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2)…

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Wednesday Workout

Workout Anywhere Wednesday

Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Strength Phase (15 min): 3 sets of 6 (5-10 pounds heavier than last week): Part A) D.B. Chest Press Pull-Ups Band Pull-Aparts Part B) Bicep Curls w/ bands or dumbbells Banded Tricep Extensions 3) Metabolic Circuit: Complete all…

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Turn It Up Tuesday

Turn It Up Tuesday - Workout Anywhere of The Day

Time to sweat, because you’re worth it! 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 (20 min): Tabata Anywhere Style (repeat 2x) 4) Four Core: (4 min): Off For Today 5) Stretch & Cool Down…

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Motivation Monday

Monday Workout Anywhere of The Day Lesson-O

Good Monday Morning! Read the details below, and then feel free to ask us questions if there are any. Workout Details: 1) Warm Up (10 min): Dynamic Warm Up 2) Strength Phase (15 min): 3 sets of 8 (light weight) Box Squats (pick a light weight and squat back slowly to a 20″ box, pause,…

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Fit Friday Flashback

Fit Friday - Workout Anywhere of The Day

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 time cap):  See how many rounds you can…

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Rest or Repeat Day

Throwback Thursday - Workout Anywhere

Hi Team, You’ve earned it! If you’ve missed some lessons 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. Or, go for a 30 minute run. Keep up the great work team! Coach

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Partner Chipper Challenge

Workout Anywhere Wednesday

Hi Team, It’s time for a partner fitness challenge to mix things up and make exercise fun. Details are below Workout Details: 1) Warm Up (5-10 min): >>> Dynamic Warm Up <<< 2) Strength Phase (15 min):  3 x 6 (same as last week, but see if you can increase the weight by 5-10 pounds on the…

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Bloomsday Training #2

Turn It Up Tuesday - Workout Anywhere of The Day

Hi Team! Hopefully you liked last week’s Bloomsday Training session. This week’s is a little bit better. If you’re not planning on doing Bloomsday, just do yesterday’s training lesson, or do this one for fun. You’re worth it! Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2)…

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Motivation Monday Workout 

Monday Workout Anywhere of The Day Lesson-O

Good Monday Morning Team! We hope everyone had a great Easter Weekend! Let’s get re motivated for Summer fitness goals! Workout Details: 1) Dynamic Warm Up 2) Strength Circuit: 3×8 Squats (with a bar, dumbbells or Goblet Squats) Monster Walks Exercise Ball Hamstring Curls 3) Complete As Many Rounds As Possible in 20 Min: Wall…

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Friday Finisher Workout

Fit Friday - Workout Anywhere of The Day

Good Morning! Today’s workout is a special way to end the week and burn some extra calories before the Gonzaga game! Workout Details: 1) Warm Up (5-10 min):  >>> Dynamic Warm Up <<< 2) Strength Phase (Off or repeat Monday or Wednesday’s strength portion):  3) Metabolic Mini-Circuits (3 sets of each circuit):  Plate Push Wall Sits…

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Repeat Day

Throwback Thursday - Workout Anywhere

Hi Team, Today’s lesson is light. Simply take a rest day, or repeat a missed lesson from this week. Tuesday’s would be a good one to retry. Let us know which lesson you pick and don’t forget to post your completed workout details in the RundleFit app. Keep up the good work!

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Workout Anywhere Wednesday

Workout Anywhere Wednesday

Workout Anywhere Wednesday is back and it’s time to get SWOL! Workout Details: 1) Warm Up (5-10 min): >>> Dynamic Warm Up <<< 2) Strength Phase (15 min):  3 x 6 Bench Press or Dumbbell Chest Press (heavier than last week) Australian Pull-Ups (Pause for 5 seconds at the very last rep) Band Pull-Aparts Part B: After three…

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Bloomsday Training

Turn It Up Tuesday - Workout Anywhere of The Day

Get ready to sweat team! Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Bloomsday Training: Beginners walk or jog a 5K. Intermediate should run the 5K. Advanced go 7 miles.  Why not. It’s that time of year and you’re worth it. 3) Four Core (4 min): Four…

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Motivation Monday Fitness Challenge

Monday Workout Anywhere of The Day Lesson-O

Good Monday Morning Team! Today’s an extra special way to kickoff the week! Finish this workout with a partner, or take on the challenge solo. Either way works! Workout Details: 1) Warm Up:  Dynamic Warm Up 2) Strength Circuit (OFF THIS WEEK) 3) 100 Rep Challenge (Complete 100 Reps of The Following in Order. 50 For Beginners),…

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Fit Friday Workout

Fit Friday - Workout Anywhere of The Day

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):  Squats (Any type . Only perform squats if you have not done so earlier this week) Walking Lunges (per leg and…

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Core & Cardio Thursday

Throwback Thursday - Workout Anywhere

It’s time for a Throwback Thursday workout! Let’s go!! Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Strength Phase (0 Min) Off for today. 3) Metabolic Circuit Interval Workout: Go for 1 minute on, then 30 seconds off or the following: Jumping Jacks 1 Min Rest 30 Sec…

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Workout Anywhere Wednesday

Workout Anywhere Wednesday

Hi Team! Good Workout Anywhere Wednesday! It’s time for a good upper body, core and conditioning workout. Let’s go!! Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Strength Phase (15 min): 4 sets of 8 of moderate weight DB Chest Press Australian Pull-Ups Band Pull-Aparts DB Rows 3)…

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Tuesday: Core & Cardio Circuit

Turn It Up Tuesday - Workout Anywhere of The Day

Get ready to sweat! That is all. Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Metabolic Circuit (16 min (or more)): Finisher Circuit! 4 circuits for time (your time is your score) 2 flights of stairs (don’t have access to stairs? Perform running high knees for 20…

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Gonzaga Home Workout: NCAA Championship Edition

Gonzaga Home Workout - Championship Game

Hard to believe, but the Gonzaga Bulldogs are in the BIG GAME and they need your support! For this special NCAA Championship Monday Workout, support The Zags by completing this special workout. Gonzaga Championship workout details are below. Workout Details: 1) Warm Up:  Dynamic Warm Up 2) Strength Circuit (3×8) Squats (with the Bar or Goblet…

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