Hi Team,

Good Workout Anywhere Wednesday! All of today’s strength exercises can be done with dumbbells, kettlebells or bodyweight and bands (for the pull-aparts and rows).

If you’d like a alternative exercise, feel free to ask us.

You got this team!

Workout Details:

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

2) Strength Phase (15 min): 3 sets of 8 (4 sets of 8 for advanced or, if you did this last week)

DB Chest Press or Slow Push-Ups

ATY (5,5,5)

Australian Pull-Ups (pause for two seconds when pulling your chest to the bar)

Band Pull-Aparts

DB Rows

3) Metabolic Circuit (100 Rep Chipper Challenge (80 reps for intermediate and 50 for beginners)

Complete each exercise in order, and don’t move on until you finish the exercise. 100 reps for advanced, 80 for intermediate and 50 for beginners.

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.

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