Hi Team,

It’s Workout Anywhere Wednesday, November 11/20 edition, and today’s workout is another simple, yet highly effective total body circuit. Right after the high rep strength component. Enjoy your full body workout.


Dynamic Warm-Up

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


Complete 4 x 6 5-10 pounds heavier than last week for all exercises:

-Bench Press or Dumbbell Chest Press  or try chest press on the exercise (physio) ball

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 Chipper (complete 50 of each exercise, in order)

Buy In w/ .5 mile run or walk

Buy Out w/ .5 mile run or walk



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.

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