Day 7 Jeff M Training

Hi Team!

Great job this week Jeff and Mark! Today’s lesson is a Throwback Thursday lesson from last week and actually a way to get back on track with the weekly schedule (strength training is in Friday’s lesson).

See if you can do better than last time!

Workout Details:

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

2) Strength Phase (15 min): Off For Today

3) Metabolic Circuit (20-30 Min): 450 calories for time of:

  • 50 cal row
  • 12 Double Crunches
  • 50 cal bike
  • 12 Supermans
  • 50 cal row
  • 12 Double Crunches
  • 50 cal bike
  • 12 Supermans
  • 50 cal row
  • 12 Double Crunches
  • 50 cal bike
  • 12 Supermans
  • 50 cal row
  • 12 Double Crunches
  • 50 cal bike
  • 12 Supermans
  • 50 cal row

4) Four Core: Off For Today

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

Great job today! In order to receive coaching pointers, please post in the comments section below.

Stay tuned for tomorrow’s workout!

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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