Hi Team,

It’s Another GREAT Workout Anywhere Wednesday! Time to get swol, and then burn calories with todays circuit and core routines.


Dynamic Warm-Up

1) Warm Up (5-10 min): http://workoutanywhere.net/rundlefit-dynamic-warm-up/


Complete 4 x 5 5-10 pounds heavier than last week for all exercises:

-Bench Press or Dumbbell Chest Press  or try chest press on the exercise (physio) ball

Australian Pull-Ups

Band Pull-Aparts

– Lateral Shoulder Raises

Part B: After three rounds of the above

-Bicep Curls (bands or dumbbells)

-Tricep Extensions (bands)

Metabolic EMOM

Every minute on the minute, add one more rep to the following for 20 minutes.

  • 1 Burpee
  • 1 Pull Up or Australian Pull Up

(for the first minute, perform just one and then rest. After that, do two and so forth)


10 Minute Abs

Recovery: Stretch & Foam Roll

Stretch & Cool Down (4 min): Use the official RundleFit Stretch infographic one to two times through ( http://workoutanywhere.net/the-best-6-stretches-for-anywhere/ ).

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.

Leave a Reply

Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.