Workout Anywhere Wednesday

Dynamic Warm-Up

1) Warm Up (5-10 min):


Strength Phase (15 min): 4 x 8 (A or 3×8 for intermediate and beginners)

-Bench Press or Dumbbell Chest Press 

Australian Pull-Ups (Pause for 5 seconds at the very last rep)

Band Pull-Aparts

Part B: After three rounds of the above

-Bicep Curls (bands or dumbbells)

-Tricep Extensions (bands)

Metabolic Circuit

Complete as many rounds as possible in 20 minutes (for alternatives, please ask us via email or text)

1 Plate Push

2 Man Maker or Renegade Rows

4 Ball Slams

6 Box Jumps

8 Pull-Ups

10 Push-Ups

200 M Run


Four Core (4 min): Four Core #1

Recovery: Stretch & Foam Roll

Stretch & Cool Down (4 min): Use the official RundleFit Stretch infographic one to two times through ( ).

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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