Hi Team!

Today’s lesson is a Throwback Thursday from a while ago. Let’s see if you can beat your last performance.

Workout Details:

1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<<

2) Strength Phase (15 min): Off For Today

3) Metabolic Circuit (20-30 Min): 500 rep/calorie challenge for time of:

*Beginners do half and have the option to walk.

  • 50 cal run
  • 12 Double Crunches
  • 50 Jumping Jacks
  • 12 Supermans
  • 50 cal run
  • 12 Double Crunches
  • 50 Jumping Jacks
  • 12 Supermans
  • 50 cal run
  • 12 Double Crunches
  • 50 Jumping Jacks
  • 12 Supermans
  • 50 cal run
  • 12 Double Crunches
  • 50 Jumping Jacks
  • 12 Supermans
  • 50 cal run

4) Four Core: Off For Today

5) Stretch & Cool Down (4-6 min): Use the official RundleFit Stretch infographic one to two times through. Three if you’re feeling dangerous

Don’t forget to post! We would love to hear your feedback

Great job today! In order to receive coaching pointers, please post in the comments section below.

Stay tuned for tomorrow’s workout!


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.

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