Hi Team,
Time to bring back higher reps and set the tone for strength and lean muscle gains, while burning body fat. The ultimate physique defining formula.

Workout Details

1) Warm Up (5-10 min):

>>> Dynamic Warm Up <<<

2) Strength Phase (15 min): 4 sets of 12 of moderate weight (practice good form and body control for each movement).

  • Goblet Squats
  • Monster Walks
  • Walking Lunges (hold weight like the Goblet Squat)
  • Exercise Ball Hamstring Curls

3) Metabolic Circuit ( 20 Min AMRAP):
Complete as many rounds as possible of the following in 20 minutes:

  • 5 Pull-Ups or Australian Pull-Ups
  • 10 Push-Ups
  • 15 Bodyweight Squats
  • 400M Run or 200M Row

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 and on the RundleFit app.

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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