Day 7 – Marty’s Training

Stretch And Recovery

Hi Marty!

Workout Anywhere Wednesday is back! 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 Phase (15 min):

3 sets of 10 (heavier than last week by 5-10 pounds):

Part A)

  • Concentrated Push-Ups (keep your elbows close to your body)
  • Australian Pull-Ups
  • Band Pull-Aparts (on your last 2 reps, hold the bands apart for 5 seconds, then slowly bring the band back together)

Part B)

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.

 

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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