Every workout needs a GREAT warm up! None is better than our RundleFit Dynamic Warm-Up! Watch the video and then read on to learn how our dynamic warm-up and warm-ups like it have helped thousands of our clients, teams and online members take their fitness to a whole new level! (Want the official RundleFit Dynamic Warm-Up poster? See the button below)

Warm-Up Details (perform as many times through as needed)

  • 10 Jumping Jacks
  • 10 Seal Jacks
  • 10 Cross Over Skips
  • 30 Pogo Hops
  • 10 Squats
  • 20 Alternating Lunges
  • 10 Hip Bridges
  • 10 Single Leg Hip Bridges
  • 10 Side Leg Raises
  • 10 Supermans
  • 10 Alternating Supermans
  • 10 Bird Pointers
  • 10 Fire Hydrants
  • 10 Fire Hydrant Circles
  • 10 Side Toe Taps

[More Reason to Warm-Up Thoroughly] The value of a good, dynamic warm-up!

Back when Coach Jessica and I started our tenure as trainers, we?immediately started every member and athlete’s training session with our original?dynamic warm-up. Inspired by Mark Verstagen of Athlete’s Performance, as well as Pilates, Yoga and most team sports, our warm-up has literally reduced the chance of injury in a client or athlete’s training program before and during contest. Plus, the RundleFit Dynamic Warm-Up lays a vital foundation for a stronger, healthier student for the long run.

One of the biggest testimonials to how effective and important our warm-up is, comes from accounts by coaches expressing their gratitude for a reduction in sports related injuries. This is has been a 10 year trend and a constant improvement year-to-year.

When we took over our first Mt. Spokane High School performance training camp, we applied our dynamic warm-up, as well as alternate versions dependent on what style of training protocol the day called for (agility, sprints, plyometrics, strength, power, etc). Initially, this, on top of adding regular core training and post-workout flexibility/mobility practices helped cut?the team injuries down to TWO (during the entire season), and helped the Wildcats make a run deep into the Washington State playoffs.

Want The Official Warm-Up Poster? Click Here!


Think you have to be an athlete to use this warm-up? Think again!

All of our members learn this warm-up and variations for our?quick and highly effective, Workout Anywhere training program.

Cheers with water to?the eternal athlete!


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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