Hi Team!

We hope everyone made the most of the great weather! We did and William enjoyed his fourth birthday! In honor of William, he picked a couple of your circuit exercises 😉

Workout Details:

1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<<

2) High Rep Volume Strength Phase Week (3×15 of all)

3) Metabolic Circuit (20 min):

12 Minute AMRAP (as many round as possible) of:

  • Push-Up Rows x 6 (Just add a push-up in between rows. No dumbbells? Just pretend, or use a water bottle)
  • Lunge to Press 6 per leg (perform walking lunges, and every time you stand, press both dumbbells overhead)
  • Burpees or Burpee Box Jumps (advanced) 12
  • Run 200M

4) Four Core (4 min): Four Core 

5) Stretch & Cool Down (4 min): Use the official RundleFit Stretch infographic one to two times through

Don’t forget to post!

Great job today! Stay tuned for tomorrow’s Workout Anywhere of The Day!


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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