Good Workout Anywhere Wednesday Barb!

Workout Details:

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

2) Strength Phase 3x (30 seconds on, 30 seconds off)

  • Squats
  • Monster Walks
  • Hamstring Curls
  • Hip Adduction (Ball Squeezes)
  • Plate Push

3) Metabolic Circuit (12 Min AMRAP):?

Complete?the circuit in reps of 1, 2, 3, 4, 5, 6, 7, 8, 7, 6, 5, 4, 3, 2, 1 and record your time.

Slam Ball

Box Jump?(or Step Ups / leg)

Thruster (full, squat to overhead press with dumbbells or kettlebells)

Pull-Ups

Push-Ups

Your score is?your finishing time (please practice perfect form on every exercise).

4) Four Core (4 min):?Four Core?

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

Don’t forget to post!

Stay tuned for tomorrow’s lesson!


Coach Justin
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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