Category Archives: Jeff M’s Program

Jeff’s custom RundleFit On Demand programming.

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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Rest or Repeat Day

Throwback Thursday - Workout Anywhere

Good Thursday Morning, 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 group. Have a good rest of your day! -RundleFit-

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Jeff’s Workout Anywhere Wednesday

Workout Anywhere Wednesday

Hi Jeff and Mark, Today’s workout is a burner and perfect for you two. Step 1) Warm-Up Warm-up to a sweat, or apply our famous Dynamic Warm-UP. Step 2) Strength (off for today) Step 3) Partner 100 Challenge Your team goal is to complete 100 reps of each exercise. However, only the partner doing the working…

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Fitness Friday Challenge

Fit Friday - Workout Anywhere of The Day

Good Fit Friday! Fit Friday is here. Let’s finish the week strong! Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Strength Phase (Off) 3) Metabolic Circuit (20 min):  Buy In = 750M Row or 2 Mile Bike Then perform 50: Wall Ball Shots Step Ups/per leg Jump…

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Rest or Repeat Day

Throwback Thursday - Workout Anywhere

Good job this week! You’ve earned a rest or repeat day of your favorite lesson! If you particularly liked a lesson from this week, repeat it. Or, take a rest day. You’re worth it. Keep up the great work! Coach

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Jeff’s Workout Anywhere Wednesday

Workout Anywhere Wednesday

Hi Jeff & Mark! It’s an all new Workout Anywhere Wednesday! Check out the details below to get started. Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Strength Phase (OFF): 3) Metabolic Super Circuit: Go for a minute on each exercise (as many quality reps as…

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Core & Cardio

Turn It Up Tuesday - Workout Anywhere of The Day

Good Turn It Up Tuesday! Go through our favorite warm-up, and then go out for a run, bike ride, hike or any aerobic activity (45 min or more). Then, perform a minute of:  Toe touch crunches  Double Crunches  Super mans Bird Pointers  Finish with a 10 minute stretch & foam roller session. Great job today!…

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Motivation Monday Workout

Monday Workout Anywhere of The Day Lesson-O

Good Monday Morning! 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 Push-Ups Walking Lunges…

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Jeff’s Fit Friday

Fit Friday - Workout Anywhere of The Day

Good Fit Friday Jeff & Mark! Fit Friday is here, and today’s workout is the ultimate way to mark Fit Friday √. Read the details below to get started. Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Strength Phase (15 min):  3 Sets of 8 (pick a moderate weight). Squats…

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Workout Anywhere

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