Welcome to Week 14!

Welcome to Week 14 of the Intermediate and Advanced 12 Week Trainer Phase 2.  Watch the three videos to the right to learn proper form on some of the basic exercises.

Download PRINTABLE CALENDAR to track your progress.

More, Home/Travel Fat Burning Cardio Options

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: Body Toning Home Workout

1. Warm-Up 

2. Workout

Beginner: 10 reps, Intermediate: 15 reps, and Advanced: 20 reps Equipment: Resistance Band

  • 1) Sidewalks with resistance band (5 to the left and 5 to the right) No band for beginners, but stay low
  • 2) Inchworm Push-Ups or Inchworm Knee Push-Ups (B = 5) (I = 10) (A = 20)
  • 3) Squat + Curl (x15) 
  • 4) Seated Back Rows (x15)
  • 5) Bicycle Ab Crunch (B = 20 Reps) (I = 40 Reps) (A = 60 Reps)
  • 6) Jumping Jacks or Stationary Jacks (20 Reps)

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

4. Stretch (Click the Stretch Tab)

 

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: 15 minutes / Advanced: 18 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: The Medicine Ball Total Body Workout

1. Warm-Up

2. Workout

Beginners: 3 rounds, Intermediate: 4 rounds, and Advanced: 5 rounds.

Equipment: Medicine Ball
1) Basketball Jump Squats (x12) or Squats (x12)
2) Med Ball Toe Taps or March (x30)
3) Burpee w / Medicine Ball (A) or stick to burpees without ball
4) Russian Twists, no ball for ( B ) (x30)
5) Push-Ups w / medicine ball or stick to push-ups for (B or I ) (x12)

2. 4-Minute Total Core (Click the 4-Core & Stretch Tab)

3. Fitness Challenge:

Complete Exercises For Time:

  1. 10 Star Jacks
  2. 20 Lunges / leg
  3. 30 Sit-Ups
  4. 40 Mt. Climbers/leg

4. 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!)

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

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: 15 minutes / Advanced: 18 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-

Flashback Friday!  Try & Beat Mondays Score.

1. Warm-Up 

2. Workout

Beginner: 10 reps, Intermediate: 15 reps, and Advanced: 20 reps Equipment: Resistance Band

  • 1) Sidewalks with resistance band (5 to the left and 5 to the right) No band for beginners, but stay low
  • 2) Inchworm Push-Ups or Inchworm Knee Push-Ups (B = 5) (I = 10) (A = 20)
  • 3) Squat + Curl (x15) 
  • 4) Seated Back Rows (x15)
  • 5) Bicycle Ab Crunch (B = 20 Reps) (I = 40 Reps) (A = 60 Reps)
  • 6) Jumping Jacks or Stationary Jacks (20 Reps)

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

4. Stretch (Click the 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 & 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.

Stretch -Pick at least 6 exercises and hold for 20-30 seconds (See Stretch Tab)

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

Post your results and comments below

7 responses to “12 Week Trainer Phase 2, Week 14”

Leave a Reply

Your email address will not be published. Required fields are marked *

Great job this week!