Good Fit Friday Team!

Today is a very special 34 rep, Birthday Fit Friday challenge. After the strength section of course.

Workout Details:

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

2) Strength Phase (5×5 on squats, and then 4×8 for the rest):

  • Squats
  • Walking Lunges (per leg and pick a moderate weight)
  • Monster Walks
  • Hip Adduction (either laying on the ground with the ball, or standing with the super band loop)
  • Bird Feeders

3) Metabolic Circuit (Complete 34 reps of each exercise, and in order for time (go through twice if advanced))

  • Plate Push x3
  • Lunges (not per leg)
  • Wall Sit + Bicep Curls
  • Wall Balls
  • Rocking Plank
  • Slam Balls
  • Push Press (light)
  • Stairs x4 (or 800M run)

4) Four Core (4 min):

5) Stretch & Cool Down (4 min):

Great job this week! Have a wonderful weekend!


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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