Easy There! We Know You are Excited About Performing Our Exercise Routines, but Please Read Our Workout Recommendations First.

Before doing anything, try to assess whether or not you are a beginner, intermediate or advanced athlete (fitness level).  To us, you are all athletes now, because you are taking the initiative to improve health, physical performance and overall wellness in the most functional, sustainable and healthy way.  However, everyone needs to start at the appropriate fitness level.

To determine which fitness category you should start in, reflect on the last period (string of days) of consistent exercise.  If this is the first time you have exercised, or the first time this year (or even if you have been inactive for a couple months) start with the beginner level.  Or, assess yourself with the Baseline Test & Dynamic Warm-Up.

Starting With At The Appropriate Fitness Level Is The Fast Track

It’s okay, everyone starts somewhere and no one is judging you.  Healthy lifestyles are built off of gradual, constant improvement.  You are here to improve and meet fitness milestones along the way, but jumping into the wrong fitness level is ill-advised and can cause burnout.

As well, if you are on the beginner track, start with the Baseline Test (beginner version) and use the Dynamic Warm-Up as the first week’s workout.  If going through this once or twice is taxing, this should be your workout for now (there is no harm with doing the Dynamic Warm-Up as a workout.  This has been a true game changer for numerous clients and is the perfect jump-start to total body strength, core strength, flexibility and enhanced range of motion).

If you feel like the warm-up does just that, warms you up, then move on to either the beginner or intermediate variation of Weekly Workout #1.  There are differences in exercises, so use the appropriate format for you.  Feel free to start with one and move on to the next later on or the following week.  If you have any questions, send us a message.

Workout Recommendations By Level

Beginners Workout Recommendations: Complete warm-up and weekly workout videos 2-3 times per week with a rest day in between workouts.  If the workout video is too difficult, use the RundleFit Dynamic Warm-up for your workout to gain core strength and mobility (This can take a couple workouts or more. Just remember, as long as you are improving, you are well on your way to your fitness goal). Then when you are ready, begin the workout video.  Stretch after each workout.  Drink at least 3/4 gallon water daily and start our sample meal plan for the full benefit of this program.  Food is fuel and can be the difference maker for any fitness goal.

Ex: Monday/Thursday-weekly workout or Monday/Wednesday/Friday-weekly workout. Listen to your body.  Initially if you are sore, stick to twice a week and get some 20-30 minutes of cardio in on off days.  Remember to stretch at the end of cardio too.

As well, try to  walk and move as much as possible during the day.  Take the stairs instead of the elevator.  If you work at a desk it is important to stand up and move around every 20 to 30 minutes to stay loose.

Intermediate to Advanced Workout Recommendations: Complete warm-up and weekly workout videos 3 times per week with a cardio day in between Workout Anywhere workouts.  If you are doing your cardio at a higher intensity, stick 20-30 minutes cardio sessions. For longer durations, try 45 minutes to one hour cardio sessions.  Stretch after each workout including cardio days.  Drink at least 3/4 gallon water daily and implement our sample meal plan.  This is a game changer for any goal.

Ex: Monday/Wednesday/Friday-weekly workout videos (once you get to week 2 and beyond, alternate your favorite workouts). Tuesday/Thursday-cardio blast. Saturday- optional workout video or cardio session. Sunday-rest day.

Now it’s time to get fit… RundleFit!

Join Workout Anywhere to get started on the new you!


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.

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