Workout Anywhere – Workout Anywhere / Boot Camp

Happy Motivated Monday Team!

Warm-up

https://workoutanywhere.net/rundlefit-dynamic-warm-up/

Workout Details

Happy Monday Team! Today’s workout is perfect for our Fire Fit and boot camp teams! Use the right level to make the most of your workout.

Back Squat (4×5)

Strength

Part 2: perform 4 sets of the following:

-Goblet Squats if you didn’t do back squats

-Monster Walks (2 sets) and Defensive Slides (2 sets) 4×8

-Hamstring Curls 4×12

-Hip Adduction (lay on your back, and place the exercise ball between your knees/thighs. Squeeze the ball repeatedly, 20 times)

[Exercise Tutorial Page]: Just in case: https://workoutanywhere.net/topics/exercise-board/

EMOM: Metcon (20 Rounds for reps)

Fire Fit EMOM

For Every Minute, On The Minute (20 minutes), perform:

– 1 Burpee

– 1 Wall Ball

(Add a rep to each, on every new minute. Double it for Advanced)

The remainder of the minute can be rest or plank time.
Perfect for Fire Fit 🔥 and boot camp teams.

Core

Perform one minute of the following:

-Plank

-Toe Touch Crunch

-Hollow Rocks

-Supermans (slow pace)

-Plank

Recovery: Stretch & Foam Roll

Stretch and foam roll for at least 8 minutes.


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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