Workout Anywhere – Fire Fit

Friday’s Fire Fit and Boot Camp lesson is here!

Fit Friday

Dynamic Warm-Up

1) Warm Up (5-10 min):


3 Rounds of 30 Seconds ON, 30 Seconds OFF

-Goblet Squats (heavier than last week)

-Monster Walks (Pause for 5 seconds at the very last rep)

-Hamstring Curls w/ Suspension Trainer or Exercise Ball

Exercise Tutorials:

Metabolic Circuit

Then, 5 circuits for time (your time is your score)

1 Dummy or sled drag (from one end of the bay to the other, or use a hallway)

2 flights of stairs or 1 plate push

4 Mt. Climbers

6 Renegade Rows

8 Jumping Jacks

10 Box Jumps (or Step Ups)


Four Core (4 min): Four Core #1

Recovery: Stretch & Foam Roll

Stretch & Cool Down (4 min): Use the official RundleFit Stretch infographic one to two times through ( ).

Final Thought

Great job this week Team!

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Your email address will not be published.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.