Fit Friday is back and it’s time to wrap up the first 6 week strength phase of the daily trainer.

Let’s finish the week strong and get our sweat on!

Workout Details:

1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<<

2) Strength Phase (15 min): 

  • 4 sets of 2
  • 5-10 pounds heavier than last week (if using dumbbells or kettlebells)) of the following
  • Practice good form and body control for each movement
  • 3-1-3 tempo.
  • Find a weight or resistance band that makes 2 reps a challenge to finish

Either perform the following as a circuit (more efficient) or go through each exercise one at a time (with 1:30 as rest between each set). Then move to the next exercise after completing one.

  1. Goblet Squats (grab two kettlebells or dumbbells if you need more weight)
  2. Monster Walks (stick to 6 reps per leg here)
  3. Step Ups (stick to 6 reps per leg here and use weight)
  4. Exercise Ball Hamstring Curls (try singles today at 6 reps)

3) Metabolic Circuit From Boot Camp (15-20 min): 

Buy In with 10 flights of stairs

Then, 4 sets of the following:

Buy out with 10 flights of stairs.

Your score is your finishing time (please practice perfect form on every exercise).

4) Four Core (4 min): Four Core 

5) Stretch & Cool Down (4 min): Use the official RundleFit Stretch infographic one to two times through

Don’t forget to post!

Great job today! In order to receive coaching pointers, please post in the comments section below. We would love to hear from you and the rest of the team!

Stay tuned for tomorrow’s Workout Anywhere of The Day!


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.

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