Week 13 is Here!

Welcome to Week 13 of the 12-Week Trainer Phase 2.  Download your PRINTABLE CALENDAR if you haven't and remember to earn those points at the end of each week! Keep up the great work!

The Perfect Training Program for Intermediate and Advanced Members

*This training module is laid out Monday through Sunday, with daily recommendations on exercise, nutrition, challenges and motivation tips. *Workout videos are in playlist format with videos in order from: 1) Warm-Up, 2) Workout, 3) Four Core or Fitness Challenge. *Most videos have a text description below and an exercise list at the end of the video.  For additional workout diagrams and infographics, visit My Downloads page. *You must complete the task of the day to move on to the next day. Points, awards and badges will be calculated and tracked by this progression. *Please comment and share at the bottom of the page to track progress, benchmark workout scores and to share results (also, what you liked most). *Feel free to encourage one another within the trainer and Member’s only group. Advanced12-Week TrainerSchedule Download & Printable Calendar Download Advanced12-Week Trainer Infographic

You’re going to own your fitness goal in no time!

 

Step 1: Warm-Up

Please try not to overlook this important staple to any workout program.  If strapped for time, try to move until at a sweat, but just remember the body performs best and is less injury prone when warm.  To maximize this philosophy, use the RundleFit Dynamic Warm-Up below before all workouts.

RundleFit Dynamic Warm-Up Download (Text Version)  

 

 

 Here’s a handy, member only infographic for your mobile device:

Workout Anywhere Dynamic Warm Up | RundleFit

Monday’s Workout: Tone & Burn

1. Warm-Up

2. Workout

Rounds For Time Workout:

Beginners: 2 Rounds, Intermediate: 3-4 Rounds, Advanced: 5 Rounds

Equipment: Resistance Bands and Medicine Ball

Workout Details:

  • 1) Seated Reverse Fly w/ resistance bands (check out the video for all-level variations) (12 reps)
  • 2) Mountain Climbers (B 20) (I 40) (A 60)
  • 3) Squat With Overhead Tricep Extension (Beginners separate movements) (12 reps)
  • 4) Single Arm Back Row (12 each side)
  • 5) Basketball Shuffle (Beginners go slow) (5 each side)

3. 4-Minute Total Core (Click the 4-Core & Stretch Tab)

4. Stretch (See Stretch Tab)

 

Welcome To Your First Turn It Up Tuesday: Aerobic Day or Active Rest Day

Using smart training practices means respecting one’s rest periods.  That means, for one’s “Fast Twitch” muscle fibers (the target with our main workouts), joints and nervous system to recover optimally, a rest day or two is needed. However, rest days don’t have to be lazy days.  In fact, active rest targeting “Slow Twitch” muscle fibers (which aerobic activity does) is a great change-up for burning calories and promoting recovery.  This on top of mobility and flexibility practices makes an ideal, in-between workout day.

Step 1: Warm-Up

RundleFit Dynamic Warm-Up Download 

or use the Warm-Up Section’s video.

Step 2: Cardio Workout:

Choose from the following:

Running, biking, hiking, stairs, swimming, basketball, soccer, frisbee, another sport, rock climbing, jumping jacks, burpees, high knees, skiing, cross-country skiing, snow shoeing, hopscotch, bear crawls, playing with the kids or whatever keeps you moving for…

Intermediate: 12 minutes / Advanced: 15 Minutes

Step 3: 4-Minute Total Core (Click the 4-Core & Stretch Tab)

Step 4: Stretch and Cool Down (See Stretch Tab):

Pick at least 6 stretches and hold for 20-30 seconds each.  It’s okay to go through the stretch series a couple of times.  For an amazing post-workout stretch bonus, try foam rolling.  This is the perfect recovery enhancer and can be done anywhere (even if you do not own a foam roller (check out foam rolling on Dr. Oz earlier this year!) If you typically get sore after workouts, stretching immediately after a workout will help alleviate some of this.  As well, stretching POST-workout will help prevent injury, speed up muscle recovery and enhance overall fitness level. Go to the stretching section to get started on this recovery practice. Feel free to ask questions below, or in the community area.  We would love to hear your feedback, as well as see group interaction.

Nice work today!  Keep up the great work and stick to your meal plan!  You rock!

-RundleFit-

Wednesday’s Workout:

1. Warm-Up

2. Bodyweight Rounds For Time Workout:

No equipment needed.
Workout Description: Rounds for time

Beginners:  1 to 2 rounds, Intermediate: 3-4 Rounds, Advanced 5-6 Rounds

15 Reps Each Exercise

– Bear Crawls (Forward and Backward). Alternatively do Mt. Climbers off the ground or off of a bench (beginners)
– Rocking Child Pose 
– Hip Bridges 
– Long Arm Crunch, and beginners stick to crunches.
– Star Jacks, Intermediate do Jumping Jacks and beginners try Stationary Jacks.
– Bench Dips (all level exercise, just vary leg position to adjust intensity.

3. 4- Minute Total Core: (Click 4-Core & Stretch Tab)

4. Fitness Challenge:

Complete Exercises For Time:

  1. 20 push-ups
  2. 20 Gate Swings
  3. 20 Toe Touch Crunches
  4. 20 Jump Squats

5. Stretch and Cool Down Post Workout:

* Pick at least 6 stretches from the Stretch Tab and hold for 20-30 seconds each.  It’s okay to go through the stretch series a couple times.  For an amazing post-workout stretch bonus, try foam rolling.  This is the perfect recovery enhancer and can be done anywhere (even if you do not own a foam roller (check out foam rolling on Dr. Oz earlier this year!) *  If you typically get sore after workouts, stretching immediately after a workout will help alleviate some of this.  As well, stretching POST-workout will help prevent injury, speed up muscle recovery and enhance overall fitness. * Feel free to ask questions below, or in the community area.  We would love to hear your feedback, as well as see group interaction.

Thursday: Aerobic Day

Step 1: Warm-Up

RundleFit Dynamic Warm-Up Download

Step 2: Cardio Workout:

Choose from the following:

Running, biking, hiking, stairs, swimming, basketball, soccer, frisbee, another sport, rock climbing, jumping jacks, burpees, high knees, skiing, cross-country skiing, snow shoeing, hopscotch, bear crawls, playing with the kids or whatever keeps you moving for… Intermediate: 12 minutes / Advanced: 15 Minutes

Step 3: 4- Minute Total Core (Click the 4-Core & Stretch Tab)

 Step 4: Stretch and Cool Down: (See Stretch Tab)

* Pick at least 6 stretches and hold for 20-30 seconds each.

Please comment below.  We would love to hear what you picked for your cardio workout today.  Great job!!

-RundleFit-

Welcome To Your First Flashback Friday!

Your Challenge Is To Beat Monday’s Score!

1. Warm-Up

2. Tone & Burn Workout

Rounds For Time Workout:

Beginners: 2 Rounds, Intermediate: 3-4 Rounds, Advanced: 5 Rounds

Equipment: Resistance Bands and Medicine Ball

Workout Details:

  • 1) Seated Reverse Fly w/ resistance bands (check out the video for all-level variations) (12 reps)
  • 2) Mountain Climbers (B 20) (I 40) (A 60)
  • 3) Squat With Overhead Tricep Extension (Beginners separate movements) (12 reps)
  • 4) Single Arm Back Row (12 each side)
  • 5) Basketball Shuffle (Beginners go slow) (5 each side)

3. 4-Minute Total Core (Click the 4-Core & Stretch Tab)

4. Stretch (See Stretch Tab)

 

Active Rest Day

Today is the perfect day to go for a walk, hike or family activity.  You can also do the Dynamic Warm-Up, Foam Roll and stretch to loosen up your muscles.  Keep it light today and let your muscles begin to repair.  You will hit it hard on Monday.

 Dynamic Warm-Up

RundleFit Dynamic Warm-Up Download

Or use the warm-up video in the Warm-Up Tab.

 Step 3: Stretch and Cool Down: (See Stretch Tab)

* Pick at least 6 stretches and hold for 20-30 seconds each.

Enjoy your Saturday!  Food prep is tomorrow.

-RundleFit-

Food Prep and Recovery Day!

The first food prep date may seem overwhelming, but after a couple times through, you’ll get the hang of it.  And in no time, this will be a life changing habit.  Follow your food prep guide download and ask questions when needed. Just remember, food prep is one of those things you just have to do.  It’s literally a master key for weight loss and best health practices.  So in the spirit of fitness, “Just Do It!” 😉   Don’t forget to relax after food prep, rest and recover. This will give your body time to repair and de-stress. Post what you are cooking this week down below.  We would love to hear from you. -Team RundleFit- Download your meal prep guide below: RundleFit Food Prep Guide

Click the 4-Minute Total Core Button to choose a core video.

Beginners will be doing core Monday, Wednesday, Friday. Intermediate and Advanced will be doing core Monday-Friday. 4core

Stretch and Cool Down Post Workout:

*Pick at least 6 stretches and hold for 20-30 seconds each.  It’s okay to go through the stretch series a couple times.  For an amazing post-workout stretch bonus, try foam rolling.  This is the perfect recovery enhancer and can be done anywhere (even if you do not own a foam roller (check out foam rolling on Dr. Oz earlier this year!) *If you typically get sore after workouts, stretching immediately after a workout will help alleviate some of this.  As well, stretching POST-workout will help prevent injury, speed up muscle recovery and enhance overall fitness. *Feel free to ask questions below, or in the community area.  We would love to hear your feedback, as well as see group interaction.

Or use this guide and pick at least 6 stretches and hold for 20-30 seconds each. Stretching Infographic

Don’t forget to post your score below! Great job today!!!

Post your results and comments below

18 Comments

  • Profile photo of Coach Justin

    Coach Justin

    July 31, 2015

    Amazing work Team! Keep it up!

  • Profile photo of pamela messier

    pamela messier

    January 12, 2016

    8 min cardio blast
    4 min core

  • Profile photo of Coach Justin

    Coach Justin

    January 12, 2016

    That a way to work @pmessier46! Nice job!

  • Profile photo of pamela messier

    pamela messier

    January 13, 2016

    20 min run on treadmill (yes I actually ran. Lol)
    5 advance rounds
    Fit test 1:45
    4 min core
    10 min rowing.

  • Profile photo of pamela messier

    pamela messier

    January 13, 2016

    Cancel rowing ..no machine here ?

  • Profile photo of Coach Justin

    Coach Justin

    January 13, 2016

    That a way @pmessier46! Way to work!

  • Profile photo of pamela messier

    pamela messier

    January 14, 2016

    24 min run
    4 core

  • Profile photo of pamela messier

    pamela messier

    January 15, 2016

    Today is my rest day..☺

  • Profile photo of pamela messier

    pamela messier

    January 16, 2016

    32 min on treadmill. ..7 min walking 25 running.
    Upper body workout
    Core workout.

  • Profile photo of Coach Justin

    Coach Justin

    January 17, 2016

    That a way @pmessier46! Nice workout!

  • Profile photo of Brandon Ryan

    Brandon Ryan

    February 29, 2016

    Monday –

    4 rounds (intermediate) 14:17
    4min core

  • Profile photo of Brandon Ryan

    Brandon Ryan

    March 1, 2016

    Tuesday –

    30 min elliptical
    4min core

  • Profile photo of Brandon Ryan

    Brandon Ryan

    March 2, 2016

    Wednesday –

    4 rounds (intermediate) 12:56
    4min core

    Fitness Challenge – 2:41

  • Profile photo of Brandon Ryan

    Brandon Ryan

    March 3, 2016

    Thursday –

    30 min elliptical
    4min core

  • Profile photo of Coach Justin

    Coach Justin

    March 5, 2016

    Epic job @sydney01! Keep up the great work!

  • Profile photo of Brandon Ryan

    Brandon Ryan

    March 12, 2016

    Friday –

    4 rounds (intermediate) 14:23
    4min core

  • Profile photo of Brandon Ryan

    Brandon Ryan

    March 12, 2016

    Saturday –

    30min elliptical
    4min core

  • Profile photo of Coach Justin

    Coach Justin

    March 13, 2016

    Nice work this week @sydney01! Way to transition into a new trainer and make it count!

Great job this week!