Fit Friday is here, and today’s workout is the ultimate way to mark Fit Friday √. Read the details below to get started.


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 8 (heavier than last week) of (in a superset circuit (move from one exercise to the next and repeat until all three sets are finished):

  1. Goblet Squats
  2. Sit > Stand > Hop (aka modified Pistol Squat)
  3. Monster Walks
  4. Exercise Ball Hamstring Curls or Cart Drill

3) Metabolic Circuit (20 min): 

Complete 2, 4, 6, 8, 10, and as many reps as possible in 20 minutes. Start the circuit with two of each exercise, then progress to 4..

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.

    2 replies to "Workout Anywhere of The Day – September 23, 2016"

    • James Melcher

      9.23 workout complete, 85lb goblet squats, metabolic circuit – 11 mins.

    • Workout Anywhere

      Great job Marty! Time to re-turn on Beast Mode!

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