Fit Friday is here, and today’s workout is straight from the whiteboard of our boot camp. Jump to the Workout Details to get started on this Friday Finisher workout!


For a quick overview of the Workout Anywhere of The Day, please read this post: Workout Anywhere of The Day Info .

With that said, it’s time to put your workout face on and 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 12 of (in a superset circuit (move from one exercise to the next and repeat until all three sets are finished):

  1. Goblet Squats
  2. Monster Walks
  3. Exercise Ball Hamstring Curls

3) Metabolic Circuit (30 min): 

Complete 10, 9, 8, 7, 6, 5… reps of the following until you reach 0.

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.

Leave a Reply

Your email address will not be published.