Workout Anywhere – Kathy’s Training

Dynamic Warm-Up

Go through our original warm-up: https://workoutanywhere.net/rundlefit-dynamic-warm-up/

After the warm-up, go through Back Squats (box squat version) by itself and record your score in the “Add Results” section of the app.

Strength

30 Seconds On, 30 Seconds OFF (3 rounds)

Back Squat (3 Rounds of 30 seconds)

Go through the following in the same format.

-Monster Walks

-Hamstring Curls

-Bird Feeder

Demo videos:

Goblet Squats: https://www.youtube.com/watch?v=LwIxJRzCJl0

Monster Walks: https://www.youtube.com/watch?v=6x7WXz5P23c

Hamstring Curls: https://www.youtube.com/watch?v=Nho9H-9kIa8

Bird Feeder: https://www.youtube.com/watch?v=vy7Hb1_aheg

Metcon

Complete 4×20 rounds of:

– Plate Push x 1

– Ball Slams

– Air Squats

– Bicycle Crunch

– Walking Lunges

– Bird Pointers

– Wall Balls

– Hollow Rocks

Cardio

Later in the day, perform 1:30 of steady state cardio. Your choice 🙂

Core

Off for today.

Recovery: Stretch & Foam Roll

Stretch and foam roll for 10 minutes. Use the exercise filter in the app for various”Recovery/Mobility/Flexibility” exercises. Or, go with your favorite moves.

Final Thought

Great job today Kathy! Keep up the great work!


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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