Hi Jeff & Mark!

Time to melt away some calories. Here’s the details:

Workout Details:

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

2) Strength Phase (15 min): Off For Today

3) Bike Intervals: Ride an easy pace for 5, then perform 1 minute of a faster riding, then one minute of slow riding for 20 minutes. Then, finish with 5 minutes of easy riding.

4) 10 Minute Core

5) Stretch, Cool Down & Foam Roll (10 min): Use the official RundleFit Stretch infographic one to two times through. Three if you’re feeling dangerous

Great Job 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.

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