Workout Anywhere of The Day – July 7, 2016

Workout Anywhere of The Day

It’s another great Workout Anywhere of The Day and we’re back with a wonderful strength, circuit and core session!

Instructions

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 12 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 12 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, the 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. Pull Ups
  2. Tricep Extensions
  3. Australian Pull Ups
  4. Tricep Kick Backs

3) Metabolic Circuit (20 min): 

20 Minute AMRAP (as many round as possible) of:

  • 5 pull-ups
  • 10 push-ups
  • 15 squats
  • 20 crunches or sit-ups
  • 400 m run

Your score is how many rounds you can make it through in 20 minutes.

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!

About The Author

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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