Good Monday Morning Marty!

Read the details below, and then feel free to ask us questions if there are any.

Workout Details:

1) Warm Up (10 min):

Row 5 Minutes

Floor half of the Dynamic Warm Up


2) Strength Phase (15 min)
: 3 sets of 8 (light weight)

  • Box Squats w/ bar or dumbbells (pick a light weight and squat back slowly to a 20″ box, pause, then stand)
  • Band Sidekicks
  • Exercise Ball Hamstring Curls

3) Metabolic Circuit (4×12 for time): 

  • Star Jacks
  • Step Ups
  • Bear Crawls (12 ft)
  • Australian Pull-Ups

4) Four Core (10 min): 10 Minute Abs

5) Stretch & Cool Down (8 min): Stretch Playlist & Foam Roll

Don’t forget to post!

Stay tuned for tomorrow’s lesson!


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.

    1 Response to "Monday Workout"

    • demo

      You got this dude!

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