Workout Anywhere – Boot Camp/ WA

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Warm-up

https://workoutanywhere.net/rundlefit-dynamic-warm-up/

Exercise Tutorials

https://workoutanywhere.net/topics/exercise-board/

Bench Press (No bar? Use dumbbells or perform slow push-ups)

Super set with:

-ATY (5,5,5)

-D.B. Rows 3×8

-Band Pull-Aparts 3×8

Metabolic Circuit

Partner Fire Fit Wednesday (Time)

Your team goal is to complete 100 reps of each exercise (if doing this solo, just perform 40-50 reps, and when rest is needed, perform 20 from the Active Rest Options). However, only the partner doing the working reps counts. The other partner will stay busy with the active rest exercises. Tag off when needed to complete the team goal.

Complete 100 reps of:

Squats

Pull-Ups

Wall Balls

Lunges

Push-Ups

Kettle Bell Swings

Box Jumps

Plank 5 minutes

Active Rest Exercises are:

Jumping Jacks

Wall Sit

Toe Touch Crunches

Supermans w/ 2 second pause

Mountain Climbers

Core

https://workoutanywhere.net/original-four-minute-core/

Recovery: Stretch & Foam Roll

Stretch and foam roll for at least 8 minutes.

Final Thought

Great job today! Nutrition wise, work on your hydration and try to have a fruit or vegetable with every meal. You know why.


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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