Good Monday Morning Team!

Here’s today’s Motivation Monday routine. When you complete it, be sure to post your workout time in the new RundleFit community/challenge app.

RundleFit iOS

RundleFit Android

Workout Details:

1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<< (learn to love this warm-up. It’s a game changer)

2) Strength Phase (15 min): 3 sets of 6 (heavier than last week) 

  1. Goblet Squats or Back Squats (1-2 warm up sets)
  2. Monster Walks (3×6 use a stronger band or go slower then last week)
  3. Walking Lunges (hold weight like the Goblet Squat heavier then last week) (3×6)
  4. Exercise Ball Hamstring Curls (3×6 try some singles)
  5. Exercise Ball Hip Bridge (3×6)

3) Metabolic Circuit ( 16 Min AMRAP): 

Complete as many rounds as possible of the following in 16 minutes:

Your score is how many rounds completed in 16 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!


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.

    2 replies to "Workout Anywhere of The Day – October 24, 2016"

    • Nathan Jeffries

      Made it four rounds yesterday

    • Workout Anywhere

      Good work! Tough workout!

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