Exercise Tutorials


Bench Press 5×5 (No bar? Use dumbbells or perform slow push-ups)

  • Super set with:
  • -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:

  • Squats
  • Pull-Ups
  • Wall Balls
  • Lunges
  • Push-Ups
  • Kettle Bell Swings
  • Box Jumps
  • Plank 5 minutes
  • Active Rest Exercises are:
  • Jumping Jacks
  • Wall Sit
  • Toe Touch Crunches
  • Supermans w/ 2 second pause
  • Mountain Climbers



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 Jessica
Coach Jessica

Jessica & Justin 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Your email address will not be published.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.