Week# 4 Total Body In Home Workout

Rounds For Time Workout

Workout Anywhere is the source for the best total body in home workouts and travel routines.  After warming up thoroughly, give this workout a try to experience the RundleFit difference.

Workout Details:

Beginner: 1 to 2 rounds, Intermediate: 2 to 3 rounds and Advanced: 4 to 5 rounds. Start workout after a thorough warm-up.

Equipment: sturdy chair, suspension trainer

1) Single Leg Hip Bridge or Hip Bridge ( B ) (x15)
2) Chair Dips (x15) Adjust body weight to vary intensity
3) Squat w/ Alternating Leg Kick or Knee Raise (x20)
4) Overhead Sit-Up w/ Medicine Ball or do the same movement without the ball. Or just crunch (x20)
5) Plank w/ Side Toe Tap (x10 each side) or Hold a Core Plank (B) (hold for at least 20 seconds)
6) Suspension Trainer Pull-Ups or Australian Pull-Ups ( B or I )

Cool down and stretch afterwards.

Training Note:

For Intermediate to Advanced members, feel free to add some of the bonues like Four Minute Total Core Training, and Fitness Challenges, post-workout.  For this week, master the basics workout, but add those add-ons.  Alternate workouts and exercise add-ons will come in the following weeks.

Need more? Add a Fitness Challenge:

Fitness Challenges

Want more for your core?  Take on a Four Minute Total Core Training Video:

Don’t forget to cool down and stretch after.  See the stretch and cool down video in the members section.

About The Author

Coach Jessica

Jessica & Justin 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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