Fit Friday Workout

Fit Friday - Workout Anywhere of The Day

Fit Friday is here, and today’s workout is the ultimate way to mark Fit Friday √. Read the details below to get started.

Workout Details:

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

2) Strength Phase (3×8): 

  • Squats (Any type . Only perform squats if you have not done so earlier this week)
  • Walking Lunges (per leg and pick a moderate weight)
  • Monster Walks
  • Bird Feeders

3) Metabolic Circuit (20 min time cap): 

See if you can make it through 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of the following:

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 one to two times through

Great job this week team!


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.


  • Coach Justin

    April 7, 2017

    Amazing workout!

  • Tony St Pierr

    April 11, 2017

    Great workout!

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