Fit Friday is here, and today’s lesson consists of a fun, effective and dynamic way to finish the week strong! If you’re new, read the instructions. Or go right to the Workout Details.


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

Also, for the sake of being efficient, one can go through the following in a circuit format. Or, for best results, perform the exercise, then repeat 1:30 min later until that exercise is complete. Then move to the next exercise. Either format will work, but the latter will promote the best strength and size gains.

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

3) Metabolic Circuit (15-20 min): 

Chipper Workout. Must finish 50 reps of the following (finish one exercise at a time, then move on).

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.

    3 replies to "Workout Anywhere of The Day – July 15, 2016"

    • Jenny Keen

      Hi! If we don’t have slam pads at home, what is a good alternative exercise?

    • Workout Anywhere

      The Thruster exercise will work. I’m currently making a DIY slam ball video. 🙂

    • Workout Anywhere

      Sorry for the late reply. I think I answered this already. We’re also posting a DIY video on how to make slam balls at home. 🙂

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