Workout Anywhere of The Day – October 25, 2016

Stretch And Recovery

It’s Workout Anywhere Wednesday and today’s a solid upper body strength, circuit and core training session.

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): 4 sets of 8 of (at least 5 pounds heavier than last week) :

  1. DB Chest Press
  2. Australian Pull-Ups
  3. Band Pull-Aparts

3) Metabolic Circuit ( 16 Min AMRAP): 

Complete as many rounds as possible 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!

Great job today! In order to receive coaching pointers, please post in the comments section below. Please include times and weights used. Plus your overall feedback.

Stay tuned for tomorrow’s lesson!

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.


  • Nathan Jeffries

    October 26, 2016

    3 rounds. 30″ box jump, 15 lb slam ball, treadmill for run, 30 lb dumbells for man makers.

  • Workout Anywhere

    October 26, 2016

    That’s Beast Mode Nathan! Way to work!

  • Workout Anywhere

    November 2, 2016

    Awesome job Nathan! That’s Beast Mode!

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