Hi Jeff!

Workout Anywhere Wednesday is back for 2017! Check out the details below and let me know if you have any questions.

Workout Details:

1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<<

2) Strength Test:

  • How many Concentrated Push-Ups (keep your elbows close to your body, and lower your body for 2 seconds, pause, then back up for two seconds. 2-1-2 tempo)
  • Australian Pull-Ups (Max hold with your chest to the bar, or through suspension trainer for as long as possible)

3) Metabolic Circuit: Complete all reps in order (Chipper):

  • Renegade Rows x20
  • Step Ups (total) x40
  • Star Jacks (x60)
  • Wall Balls (x80)
  • Toe Touch Crunches (x100)

4) Four Core: 4 Minute Core

5) Stretch & Cool Down (4-6 min): Use the official RundleFit Stretch infographic one to two times through. Three if you’re feeling dangerous

Don’t forget to post! We would love to hear your feedback.


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.

Leave a Reply

Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.