Hi Team!

Good Workout Anywhere Wednesday! Today’s a solid upper body and metabolic circuit. Let’s go team!

Workout Details:

1) Warm Up (5-10 min): Go Through our favorite >>> Dynamic Warm Up <<<

2) Strength Phase (15 min): 4 sets of 8 of moderate weight

  1. DB Chest Press
  2. Australian Pull-Ups
  3. Band Pull-Aparts
  4. DB Rows

3) Metabolic Circuit (12 Min AMRAP): 

Complete as many rounds as possible of the following in 12 minutes:

Your score is your finishing time (please practice perfect form on every exercise).

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!

Stay tuned for tomorrow’s lesson!

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.

    2 replies to "Workout Anywhere Wednesday"

    • Marty Melcher

      Wednesday – custom training – strenght phase – 50lb db chest press on stability ball – 17mins to complete phase – Metabolic circuit – ran 1/4 mile laps, 2.5 rounds in 12 mins. 4-core, stretch, done…..felt good to do complete workout.

    • Coach Justin

      Nice work @sertaman! That’s the feel good, workout complete feeling you’ve been needing!

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