Hi Brad,

Great job last weekend. Here’s your workout details.

Step 1) Warm-Up (just perform the floor exercises)

Use our famous Dynamic Warm-UP.


Step 2) Strength (4×8) (Complete exercises in a circuit form)

  • Dumbbell Chest Press?(laying on ball. Keep your hips bridged just like Dru’s picture, but a little higher)
  • Dumbbell Rows Using Exercise Ball?(8 per side. Left hand on ball, left leg back and up in the air. Chest and eyes up too!)
  • Band Pull-Aparts (light band)
  • Dumbbell Bicep Curls (stand tall, but slight bend in your knees. Core tight, and elbows into your body. No shoulder movement as you curl)
  • Tricep Extensions using FreeMotion Cable (core tight, slight bend in the knees. Remember to flex at the end of each tricep extension)

Step 3) Swim 20 Min

Step 4)?Four Core

Great job this week! Lookout for my texts! 🙂

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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