Good Fit Friday Team!

Go through each step, and give today’s lesson your best effort. Or no food/soup for you! ๐Ÿ˜‰

Workout Details:

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

2) Strength Phase (Low reps and heavy sets) (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)

  • Plate Push
  • Rest
  • Wall Sit + Bicep Curls
  • Rest
  • Wall Balls
  • Rest
  • Slam Balls
  • Rest
  • Farmer Carry
  • 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.

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