Good Fit Friday Team!

Go through each step, and give today’s lesson your best effort. If you’re legs are sore, feel free to freestyle on your preferred upper body exercises.

Workout Details:

1) Warm Up (5-10 min): >>> Dynamic Warm Up <<<

2) Strength Phase (5×5 on squats, and then 4×8 for the rest):

  • Squats
  • Walking Lunges (per leg and pick a moderate weight)
  • Monster Walks
  • Hip Adduction (either laying on the ground with the ball, or standing with the super band loop)
  • Bird Feeders

3) Metabolic Circuit (1 minute on, 1 minute off (rest and move to the next exercise)

  • Bear Crawl
  • Rest
  • Wall Sit + Bicep Curls
  • Rest
  • Wall Balls
  • Rest
  • Slam Balls
  • Rest
  • Farmer Carry
  • Rest
  • Laps
  • Rest and repeat 2-3 more times

4) Four Core (4 min):

5) Stretch & Cool Down (4 min):

Great job this week! Have a wonderful weekend!


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.

    1 Response to "Fit Friday 3/8/19"

    • marty melcher

      Strong workout, loved it as always, a great sweat!

Leave a Reply

Your email address will not be published.

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