Category Archives: Jeff M’s Program

Jeff’s custom RundleFit On Demand programming.

Core & Cardio Tuesday

Turn It Up Tuesday - Workout Anywhere of The Day

Hi Team! Good Turn It Up Tuesday Team! Today’s workout is a new core and cardio interval workout. Details are below. Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Strength Phase (0 Min) Off for today. 3) Metabolic Circuit (30 Minute HIIT Workout): Beginners – Perform the circuit below…

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Challenge – Baseline Test – Day 1

Workout Anywhere Baseline-Test

Good Monday Morning Team! Today kicks off the first day of the 2017, Back to School Fitness Challenge. So, we’re encouraging all of our members, whether at boot camp, or training through our Workout Anywhere app, to complete our Baseline Test today, and then six weeks from now (we will remind you). Continue reading to…

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Turn It Up Tuesday

Turn It Up Tuesday - Workout Anywhere of The Day

Good Turn It Up Tuesday! Time to melt away some calories from home or work. Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Strength Phase (15 min): Off For Today 3) At Home Cardio Tabata x2 (for BEAST MODE) 4) 10 Minute Core 5) Stretch, Cool Down &…

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Jeff’s Monday Workout

Monday Workout Anywhere of The Day Lesson-O

Good Monday Morning Jeff & Mark! Game faces back on! Workout Details: 1) Warm Up (5-10 min): >>> Dynamic Warm Up <<< 2) Strength Phase (15 min): 3 x 8 (slow reps. 2 seconds in, pause for a second, and 2 seconds out) Goblet Squats Exercise Ball Hamstring Curls Monster Walk 3) Metabolic Circuit (4×12 for…

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Fit Friday Flashback 

Fit Friday - Workout Anywhere of The Day

Good Fit Friday! Workout Details: 1) Warm Up (5-10 min): >>> Dynamic Warm Up <<< 2) Strength Phase (Off):  3) Metabolic Circuit (complete 50 reps of all. If you’re feeling sore, go with 25 reps):  Start Run or walk .5 mile Wall Ball Shots Push-Ups Sit to Stand or Step Ups (per leg) High Knees…

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TBT

Throwback Thursday - Workout Anywhere

Hi Team, Today’s lesson is light. Simply take a rest day, or repeat a missed lesson from this week. Tuesday’s would be a good one to retry. Let us know which lesson you pick and don’t forget to post your completed workout details in the RundleFit app. Keep up the good work!

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Jeff’s Workout Anywhere Wednesday

Workout Anywhere Wednesday

Hi Jeff and Mark, Today’s a good one! Step 1) Warm-Up Warm-up to a sweat, or apply our famous Dynamic Warm-UP. Step 2) Strength (off for today) Step 3) 3-4 Rounds of 30 seconds ON, 30 seconds OFF of: Squats Push-Ups Side Shuffle 10 ft Pull-Ups Walking Lunges Plank Step 4) Stretch & Cool Down Great job!

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Turn it Up Tuesday 

Good Tuesday Morning! Warm up to a sweat 💦, and then perform at least 45 minutes of cardio (biking, swimming, hiking, running or anything aerobic). Afterwards, take the plank challenge and work on 5 minutes of core planks (with as many breaks as needed to get through 5 minutes). Finish with a 5-10 minute stretch.

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Jeff’s Monday Workout

Monday Workout Anywhere of The Day Lesson-O

Good Monday Morning Jeff & Mark! Game faces back on! Workout Details: 1) Warm Up (5-10 min): >>> Dynamic Warm Up <<< 2) Strength Phase (15 min): 3 sets 30 seconds ON, 30 Seconds OFF Goblet Squats Exercise Ball Hamstring Curls Monster Walk 3) Metabolic Circuit (4×12 for time):  Wall Balls Walking Lunges (per leg) Bear…

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Jeff’s Fit Friday

Fit Friday - Workout Anywhere of The Day

Good Fit Friday Jeff & Mark! Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Strength Phase (15 min): Workout Flow: Tempo lifting (controlled reps of 2 seconds down, 1 second pause, and 2 second raise). 3 x 6 of all: Goblet Squats (use two Kettlebells or…

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Repeat or Rest

You deserve a rest day. However, if you wish to repeat an older lesson, go for it! Have a great Thursday!  👊🏻

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Workout Anywhere Wednesday

Workout Anywhere Wednesday

Hi Team! Today is a full workout for your Workout Anywhere Wednesday. Let’s go! Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Strength Phase (15 min): 3 sets of 8 of: Pull-Ups Chest Press or Bench or Resisted Push-Ups Renegade Rows Band Pull-Aparts 3) Metabolic Circuit (20…

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Turn It Up Tuesday

Turn It Up Tuesday - Workout Anywhere of The Day

Read the details below, and then enjoy your Turn It Up Tuesday lesson. Workout Details: 1) Warm Up (10 min): Dynamic Warm Up 2) Strength Phase (OFF): 3) Cardio (45 Min): Bike or run and take advantage of the weather.  4) Four Core 5) Stretch & Cool Down (8 min): Stretch Playlist & Foam Roll Great job today!

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Jeff’s Monday Workout

Monday Workout Anywhere of The Day Lesson-O

Good Monday Morning Jeff & Mark! Game faces on! 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 Goblet Squats Band Sidekicks Exercise Ball Hamstring Curls Exercise Ball Hip Bridge 3) Metabolic Circuit (4×12 for time):  Inchworm…

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Jeff’s Fit Friday Partner Challenge

Fit Friday - Workout Anywhere of The Day

  Hi Jeff, No better way to finish the week off. Check out this calorie incinerating, partner workout. You’re worth it! Workout Details: 1) Warm Up (5-10 min): >>> Dynamic Warm Up <<< 2) Strength Phase (Complete Baseline Test) As a team, complete 100 reps of the following exercises, in order. Tag off when needed.…

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Rest 

You’ve earned a rest day. Great job this week!

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Workout Anywhere Wednesday

Workout Anywhere Wednesday

Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Strength Phase (15 min): 3 sets of 6 (5-10 pounds heavier than last week): Part A) D.B. Chest Press Pull-Ups Band Pull-Aparts Part B) Bicep Curls w/ bands or dumbbells Banded Tricep Extensions 3) Metabolic Circuit: Complete all…

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Jeff’s Turn It Up Tuesday

Turn It Up Tuesday - Workout Anywhere of The Day

Hi Jeff & Mark! Time to melt away some calories. Here’s the details: Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< (just the floor part) 2) Strength Phase (15 min): Off For Today 3) Bike Intervals: Ride an easy pace for 5, then perform 1 minute of a faster…

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Jeff’s Monday Workout

Monday Workout Anywhere of The Day Lesson-O

Good Monday Morning Jeff & Mark! Read the details below, and then feel free to ask us questions if there are any. Workout Details: 1) Warm Up (10 min): Row 5 Minutes Dynamic Warm Up (floor half only) 2) Strength Phase (15 min): 3 sets of 8 (light weight + 5-10 pounds heavier than last week)…

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Jeff’s Fit Friday

Fit Friday - Workout Anywhere of The Day

Good Fit Friday Jeff & Mark! Workout Details: 1) Warm Up (5-10 min):  >>> Dynamic Warm Up <<< 2) Strength Phase (3 Rounds of 30 Seconds On, 30 Seconds Off):  Squats Monster Walks Sit > Stand > Hop 3) Metabolic Circuit (20 min time cap):  See if you can make it through 12, 11, 10, 9,…

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