Hi Team,

Today’s Workout Anywhere Wednesday starts with some of our favorite strength exercises, with a twist. Followed by a new circuit and Four Core.

Enjoy the burn!

Warm-up

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

Exercise Tutorials

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

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

Perform reps of 10, 8, 6, 4, 2 (while increasing the weight 5-10 pounds per set. If using push-ups, slow the pace down every set. Then Super Set with the following for rest:

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:

Active Rest Exercises are:

  • Jumping Jacks
  • Wall Sit
  • Toe Touch Crunches
  • Supermans w/ 2 second pause
  • Mountain Climbers

Core

http://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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