Good Morning Barb!

Use the workout below for either Wednesday or Thursday. Whichever day you can get it in.

Workout Details:

1) Warm Up (10 min):

Dynamic Warm Up


2) Strength Phase
: 3×10

D.B. Chest Press

Australian Pull-Ups

Wall Sit w/ Bicep Curls

Tricep Kickbacks (from the floor)

Balancing D.B. Row (left and on exercise ball, and left leg up)

3) Cardio Intervals: Bike 5 minutes slowly, then go fast for one minute (slow for the next). Repeat this for 10 minutes. 5 minute cool down. 

4) Four Core

5) Stretch & Cool Down (8 min): Stretch Playlist & Foam Roll

Don’t forget to post!

Great job this week Barb!


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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