Good?Friday morning Kathy!

Workout Details:

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

2) Strength Phase (3?sets of 10 reps (hold dumbbells or kettlebells for the squats and go 5 pounds heavier than last week)):?

3) Metabolic Circuit (3 Rounds of 30 Seconds ON, 30 Seconds OFF)

  • Walking Lunges (per leg. Make sure the back knee touches the floor, and you only lift and lower through the front heel (not toe or ball of foot))
  • Bicycle Crunch
  • Squats (bodyweight)
  • Supermans
  • Step-Ups
  • Double Crunch

4) Four Core (OFF)

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

Great job today Kathy!


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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