Day 14 – Marty’s Training

Motivation Monday Workout

Hi Marty!

Let’s crank the intensity up early this week.

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 8 of heavier weight than last week

  1. Goblet Squats (heavier by 5-10 pounds compared to last week. Or, you can use two Kettlebells or Dumbbells.)
  2. Monster Walks
  3. Walking Lunges (hold one weight up like the Goblet Squat)
  4. Exercise Ball Hamstring Curls

3) Metabolic Circuit (HIIT Circuit): 

  • Heismans (30 seconds)
  • Rest 30 seconds and move to the next station
  • Jump Squats (30 seconds)
  • Rest 30 seconds and move to the next station
  • Mt. Climbers (30 seconds)
  • Rest 30 seconds and move to the next station
  • Burpees (30 seconds)
  • (Repeat this circuit 4-5 times)

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! 😉

 

About The Author

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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