Good Fit Friday Team!
Friday is here, and it’s time for a Flashback Friday routine.  Read the details below to get started.

Workout Details:

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

2) Strength Phase (15 min): 3 Sets of 6 (heavier weight)

  • Goblet Squats
  • Sit > Stand > Hop (aka modified Pistol Squat)
  • Monster Walks or Resisted Side Walks (still perform 8 reps/side here)
  • Exercise Ball Hamstring Curls or Cart Drill (still perform 8 reps/side here)
  • [Optional Bonus] Single Leg Deadlift

3) Metabolic Circuit (20 min): 

50 Rep Chipper. Complete 50 reps of the exercises below, in order. Don’t move on until the exercise is complete.

  • Wall Ball Shots
  • Step Ups (per leg (A) total for (B&I))
  • Jump Rope
  • Slam Balls
  • Plate Push (x5 not 50) (Beginners skip this exercise)

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.

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.

Leave a Reply

Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.