Hi Jeff & Mark!

Hard to believe you guys are 40 sessions in! Great job so far! Check out the core and cardio session below. Let’s go team!

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 (0 Min) Off for today.

3) Metabolic Circuit (30 Minute HIIT Workout):

After the Buy In, repeat the circuit 5 times. Then perform the Buy Out to complete the workout.

Buy In = 1,000 M Row

  • Jumping Jacks 1 Min
  • Double Crunch 1 Min
  • Mt. Climbers 1 Min
  • Supermans 1 Min
  • Heismans 1 Min
  • Core Plank 1 Min

Buy Out = 1,000 M Row

4) Four Core (4 min): Off for today.

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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