Hi Marty!

Happy New Year Marty! It’s 2017 and that means a new year, for a new you. Let’s get to work!

Workout Details:

1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< (learn to love this warm-up. It’s a game changer)

2) Strength Phase (15 min): 3 sets of 10 of moderate weight

  1. Goblet Squats (heavier by 5-10 pounds compared to last week. Or, you can use two Kettlebells or Dumbbells.)
  2. Monster Walks
  3. Exercise Ball Hamstring Curls

3) Metabolic Circuit ( 100 Rep Chipper Challenge): 

  • Australian Pull-Ups
  • Walking Lunges (hold weight like the Goblet Squat)
  • Ball Slams
  • Bodyweight Squats
  • Mountain Climbers
  • 5 Minute Plank (take as many breaks as needed until you reach 5 minutes)

Post your finishing time for today’s score.

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! 😉


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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