Category Archives: Workout Anywhere of The Day

Workout Anywhere Of The Day (WOAD) is the daily workout for Workout Anywhere members and inspired by their Spokane boot camp. To best maximize this training option, please complete the Jump Start Course and one of the Daily/Weekly trainers. Doing this will give you a better understanding of our exercise database and better prepare you for the WOAD fitness level (intermediate to advanced training options).

Flashback Fit Friday

Fit Friday - Workout Anywhere of The Day

Hi Team, It’s time for a partner fitness challenge to mix things up and make exercise fun. Details are below Workout Details: 1) Warm Up (5-10 min): >>> Dynamic Warm Up <<< 2) Strength Phase (OFF) 3) Partner Chipper Challenge:  As a team, complete 100 reps of the following exercises, in order. Tag off when…

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Thirty Thursday

Throwback Thursday - Workout Anywhere

Hi Team! It’s time to get out the mop, because it’s officially Sweat Fest! 🙂 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Strength Phase (15 min): Off For Today 3) Metabolic Circuit (30 Min): 1 Mile walk or jog (.5 if you’re tired from this week’s workouts)…

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Workout Anywhere Wednesday

Workout Anywhere Wednesday

Workout Anywhere Wednesday is back and it’s time to get SWOL! Workout Details: 1) Warm Up (5-10 min): >>> Dynamic Warm Up <<< 2) Strength Phase (15 min):  3 x 8 Bench Press or Dumbbell Chest Press (heavier than last week) Australian Pull-Ups (Pause for 5 seconds at the very last rep) Band Pull-Aparts Part B: After…

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HIIT Tuesday

Turn It Up Tuesday - Workout Anywhere of The Day

All new HIIT Tuesday for you! This is going to be a good one! Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Strength Phase (15 min): Off For Today 3) HIIT Circuit (20 min): One minute ON, One minute OFF of rest: Mt. Climbers Air Squats Core Plank…

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Motivated Monday

Monday Workout Anywhere of The Day Lesson-O

Good Morning Team! Your favorite workouts are back! But first… Step 1) Warm-Up: Dynamic Warm-UP Step 2) Strength (2-3 Rounds of 30 Seconds ON, 30 Sec. OFF) Squats or Squat Jumps Resisted Monster Walks Hamstring Curls BONUS for Advanced: Alternating Lunges Step 3) Circuit: Perform one twice, or do both 8 Minute Meltdowns: 8 Minute…

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Fit Friday Flashback

Fit Friday - Workout Anywhere of The Day

Hurray! Fit Friday is here! Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Strength Phase (3 Rounds of 30 Seconds ON, 30 Seconds OFF): Sit to Hop (Alternate Goblet Squats Bird Feeder (Alternate) Jump Squats 3) Metabolic Circuit (Complete 21-15-9 reps of the following couplet circuits. Then…

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Rest

Rest is the name of the game today. Only because you’re worth it!

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Workout Anywhere Wednesday

Workout Anywhere Wednesday

Hi Team! Workout Anywhere Wednesday is back! Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Strength Phase (15 min): 3 sets of 12: Part A) D.B. Chest Press Pull-Ups (A) or Australian Pull-Ups (B) Band Pull-Aparts (on your last 2 reps, hold the bands apart for 5 seconds, then…

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Turn It Up Tuesday is Back

Turn It Up Tuesday - Workout Anywhere of The Day

Good Morning! Also, good Turn It Up Tuesday! 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): Start with moderate intensity for…

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Motivated Monday Workout

Monday Workout Anywhere of The Day Lesson-O

Good Monday Morning Team! Today’s an extra special way to kickoff the week! Finish this workout with a partner, or take on the challenge solo. Either way works! Workout Details: 1) Warm Up:  Dynamic Warm Up 2) Strength Circuit (OFF) 3) 100 Rep Challenge (Complete 100 Reps of The Following in Order. 50 For Beginners), if performing…

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Barb’s Fit Friday

Fit Friday - Workout Anywhere of The Day

Hurray! Fit Friday is here! Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Strength Phase (Off): 3) Metabolic Circuit (Complete 21-15-9 reps of the following couplet circuits. Then move on to the next couplet circuit):  Push-Ups & Pull-Ups Squats or Squat Jumps & Running High Knees (For…

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Rest

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Workout Anywhere Wednesday

Workout Anywhere Wednesday

Hi Team! Good Workout Anywhere Wednesday! Let’s go team! Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Strength Phase (OFF, or repeat Monday’s):  3) Metabolic Circuit (20 Minute AMRAP (get as many rounds in as possible in 20 minutes):  Run 200 M Burpees x 12 Jump Squats…

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Turn It Up Tuesday

Turn It Up Tuesday - Workout Anywhere of The Day

Good Tuesday Morning! If you’re one of our student athletes, complete Step 1 and 2, before moving on to Step 3. Step 1) Dynamic Warm-Up Step 2) Upper Body Strength 4×8: Bench Press or D.B. Chest Press D.B. Rows Band Pull-Aparts ATY Drill (5,5,5) Bicep Curls Tricep Extensions Step 3) Cardio or Hill Sprints for…

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Motivated Monday Workout

Monday Workout Anywhere of The Day Lesson-O

  Good Monday Morning Team! Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Strength Phase (15-30 min): 3×8 Goblet Squats or Jump Squats Resisted Sidewalks Hamstring Curls (use ball, sliders or suspension trainer) 3) Metabolic Circuit (20 min):  20 Minute AMRAP (as many round as possible)…

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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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Workout Anywhere Wednesday

Workout Anywhere Wednesday

Workout Anywhere Wednesday is here and it’s time to get your sweat on from home, work, outdoors or a hotel room. One time through is all you need with today’s routine. Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< 2) Strength Phase (15 min): Off For Today 3) 30…

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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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Motivation Monday Workout

Monday Workout Anywhere of The Day Lesson-O

Good Monday Morning Team! Workout Details: 1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< (learn to love this warm-up. It’s a game changer) 2) Strength Phase (15 min): 4 sets of 6 w/ heavier weight (practice good form and body control for each movement) Goblet Squats or Bar Squats Monster Walks (4×8, forward and…

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