Good Fit Friday Team!

Below is an extra special workout with some parts from last Friday, and today to make the ultimate Black Friday Burn workout. Time to melt away those excess calories. Read the details below to get started.

We have a very exclusive bonus, for any new membership referrals today. Message us for details.

Workout Details:

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

2) Strength Phase (15 min): 

3 Sets of 8 (pick a moderate weight).

  1. Goblet Squats
  2. Sit > Stand > Hop (aka modified Pistol Squat)
  3. Monster Walks or Resisted Side Walks (still perform 8 reps/side here)
  4. Exercise Ball Hamstring Curls or Cart Drill (still perform 8 reps/side here)

3) Metabolic Circuit (20 min time cap): Rounds for time of:

5 Rounds for advanced. 4 Rounds for intermediate and 3 for beginners

  • Wall Ball Shots x12
  • Step Ups (per leg (A) total for (B&I)) x12 / leg
  • Jump Rope x24
  • Slam Balls x12
  • Plate Push (x1) (Beginners skip this exercise) or 12 Burpees

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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