Welcome to Week 23

Welcome to Week 23.  It's your final stretch.  You are doing awesome, keep it up RundleFitters!!

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: The Fat Torching Chipper

Step 1: Warm-Up

Step 2: 21-15-9 Med Ball Workout

Equipment: Medicine Ball

Workout Details:
1) Tricep Push-Ups
2) Half Moons (Watch Video For Variations)
3) Side Ab-Crunch
4) High Knees or March In Place (B and I (?))
5) Medicine Ball Goblet Squat or Squats/Chair Squats for B

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

Step 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: 39 minutes / Advanced: 42 Minutes

Step 3: 4-Minute Total Core (Click the 4-Core 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: HIIT Workout 15-20 Minute AMRAP

Step 1: Warm-Up

Step 2: The HIIT Workout (15-20 Minute AMRAP):

*No equipment needed

Intermediate: 15 Minutes (As Many Rounds As Possible)
Advanced: 20 Minutes (As Many Rounds As Possible)

Equipment: None
Workout Details:

  • 1) Side to Side Push-Ups (beginners can use knees) (10 reps)
  • 2) Chair Squats (B), Squats (I) or Squat Jumps (A)
  • 3) Bicycle Crunch (20 reps)
  • 4) Marching (B) or Running High Knees (A)

Step 3: Fitness Challenge:

Complete Exercises For Time:

  1. 30 Alternating Lunges
  2. 30 Dips from a chair or bench
  3. 30 Hip Bridges
  4. 30 Sit-Ups

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

Step 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: 39 minutes / Advanced: 42 Minutes

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

Step 4: Stretch and Cool Down:

* 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!

Your Challenge Is To Beat Monday’s Score!

Step 1: Warm-Up

Step 2: 21-15-9 Med Ball Workout

Equipment: Medicine Ball

Workout Details:
1) Tricep Push-Ups
2) Half Moons (Watch Video For Variations)
3) Side Ab-Crunch
4) High Knees or March In Place (B and I (?))
5) Medicine Ball Goblet Squat or Squats/Chair Squats for B

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

Step 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:

* 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

8 Comments

  • Marty Melcher

    August 27, 2015

    Wk. 23 – Tue – Aerobic Day – 46 mins of adv tabata’s, 4-core, whew!

  • Coach Justin

    August 28, 2015

    Great job Marty! You’re a machine! On to the Original 12 Week Trainer after this (suspension trainer, bands and med ball + bodyweight trainer)?

  • Marty Melcher

    August 31, 2015

    Thx, Coach Justin.

    Wk. 23 – Wed – 20 min amrap – 14 rounds, 3:12 fitness challenge, 4-core, where did I get the idea Wed workouts were ever easy, lol!

  • Coach Justin

    August 31, 2015

    As you get stronger and more fit, we keep cranking up the intensity! Way to work Marty!

  • Marty Melcher

    September 1, 2015

    Wk. 23 – Thur – Repeat Tues, wow!

  • Coach Justin

    September 1, 2015

    You’re a beast Marty! Way to get after it!

  • Marty Melcher

    September 2, 2015

    Wk. 23 – Fri – Flashback – 21-15-9 – 12:30, 4-core, stretch, all good.

  • Coach Justin

    September 2, 2015

    Great job Marty! Top notch score!

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Great job this week!