Good Fit Friday!

Workout Details:

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

2) Strength Phase (15 min):

Workout Flow: Tempo lifting (controlled reps of 2 seconds down, 1 second pause, and 2 second raise). 3 x 6 of all:

  • Goblet Squats (use two Kettlebells or Dumbbells in the front rack to mix it up)
  • Walking Lunges or Step Ups (keep this at 6 reps per leg (heavier than last week still)
  • Side Kicks?(use a resistance band and perform 6 reps per leg still).
  • Exercise Ball Hamstring Curls?(Perform 6 reps, but even slower and more controlled than last week)

3) Metabolic Circuit (12 min):

3-4 Rounds round for time of:

Your score is your finishing time (please practice perfect form on every exercise).

4) Four Core (4 min): Four Core

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

Great job today! 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.

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