Workout Anywhere Wednesday

Dynamic Warm-Up

1) Warm Up (5-10 min):


Strength Phase (15 min): 4 x 6 (heavier than last week)

-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

See what rep count you can get to in 20 minutes. Add 2 reps every time you complete a circuit. 2, 4, 6, 8, 10, 12… 

  • Stairs or 100 M Run (add 100 each time)
  • Push Ups
  • Australian Pull-Ups (or pull-ups for advanced)
  • Slam Balls
  • Sit Ups or Crunches
  • Burpees


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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