Hi Team,

Today’s workout is a simple, yet highly effective total body circuit. Right after the strength component. We’re brining back Man Makers, and between this, and one other great exercise, you’ll experience a full body workout. Enjoy!

Dynamic Warm-Up

1) Warm Up (5-10 min): http://workoutanywhere.net/rundlefit-dynamic-warm-up/


Complete 4 x 5 (with pause rep before contraction of the exercise) for all exercises:

-Bench Press or Dumbbell Chest Press 

Australian Pull-Ups

Band Pull-Aparts

– Lateral Shoulder Raises

Part B: After three rounds of the above

-Bicep Curls (bands or dumbbells)

-Tricep Extensions (bands)

Metabolic Circuit

Complete 21 reps, 15 reps, then 9 of the following:

  • Man Makers
  • Wall Balls
  • Hollow Rocks, Rocking Planks or Core plank (1 minute each round if this is the preferred exercise)

* Score is based on finishing time


10 Minute Abs

Recovery: Stretch & Foam Roll

Stretch & Cool Down (4 min): Use the official RundleFit Stretch infographic one to two times through ( http://workoutanywhere.net/the-best-6-stretches-for-anywhere/ ).

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Your email address will not be published.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.