Good Monday Morning Marty!

Let’s kickoff the week off strong and keep those logs coming.

Workout Details:

1) Warm Up (5-10 min): >>> Dynamic Warm Up <<<


2) Strength Phase (15 min)
: 3 sets of 8 of heavier weight than last week

  • Squats
  • Sidekicks
  • Exercise Ball Hamstring Curls

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

  • Walking Lunges w/ Press (perform a walking lunge with two dumbbells, stand up and press over your head (use light weight)
  • Renegade Rows
  • Bear Crawls
  • Squats
  • Jumping Jacks or Stationary Jacks

4) Four Core (5 min): Trifecta Core Routine

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

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.

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