Hi Team,

Good Motivated Monday Team! Today’s workout is a lower body strength, then full body metabolic circuit! You’re worth it!

1) Warm-Up

Dynamic Warm-Up

2) Strength

Complete 4×10 of each exercise, with heavier weight (10 pounds more) than last week.

3) Complete 50 Reps of Each Exercise in Order

*If you can’t complete all 50 in a row, stop and perform a 30 second plank, each time rest is needed

  • Goblet Squats
  • Sit to Stand
  • Pull Ups or Australian Pull Ups
  • Wall Balls
  • Lunges
  • Run 1 Mile

4) Four Core 

Four Core Video

5) Stretch and Foam Roll (10 Minutes)

Stretch Playlist 

Great job today team! Keep up the great work this week!


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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