It’s Monday and that means it’s another opportunity to get fitter and stronger. Let’s go team!

Workout Details:

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

2) Strength Phase (15 min): 3×10

3) Metabolic Circuit (12 min):

3-5 Rounds round for time of (3B, 4I, 5A):

  • 1 Minute of Stairs (sprinting, jogging or walking). Can’t find stairs, perform mountain climbers or high knees
  • 10 Stair Hops or Squat Jumps (wall sits for B 1min)
  • 10 Lunges/leg
  • 1 Plate Push

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 two times through

Don’t forget to post!

Great job today!

In order to receive coaching pointers, please post in the comments section below.

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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