Happy Fit Friday Team!

Workout Details:

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

2) Strength Phase (15 min): 3 Sets of 6 (pick a heavier weight).

  • Goblet Squats
  • Sit > Stand > Hop (aka modified Pistol Squat)
  • Monster Walks or Resisted Side Walks (still perform 8 reps/side here)
  • Single Leg Deadlift

3) Metabolic Circuit (4×12 of):

  • Thrusters (full squat, then press with dumbbells or Kettlebells. Keep it light)
  • Step Ups
  • Jump Rope
  • Slam Balls
  • Kettle Bell Swings

Your score is your finishing time (please practice perfect form on every exercise).

4) Four Core (4 min): Four Core

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

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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