Workout Anywhere of The Day – January 23, 2017

Monday Workout Anywhere of The Day Lesson-O

Good Monday Morning Team!

It’s time to kick the week off right and give put those legs, core and conditioning to work with mini circuits.

Workout Details:

1) Warm Up (5-10 min):  >>> Dynamic Warm Up <<<

2) Strength Phase (15 min): 3 sets of 8 of heavier weight than last week

  1. Goblet Squats (Try holding two Kettlebells or Dumbbells if you’ve been doing this a while)
  2. Monster Walks
  3. Exercise Ball Hamstring Curls

3) Metabolic Circuit ( Rounds For Time): 

Go through each circuit as quickly as possible, with good form (3×12). Rest 1-2 minutes before switching circuits. Beginners can pick two circuits. Advanced should do all three.


  • Wall Sit (30 seconds)
  • Push-Ups or Knee Push-Ups
  • Double Crunch
  • (Repeat until three sets are complete)


4) Four Core (5 min): Trifecta Core Routine 

5) Stretch & Cool Down (4 min): Use the official RundleFit Stretch infographic one to two times through

Don’t forget to post!

Great job today! In order to receive coaching pointers, please post in the comments section below. Please include times and weights used. Plus your overall feedback.

Stay tuned for tomorrow’s lesson!

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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