Light em up

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

IT bands stick

Inner thigh foam roller

Amped Up with Abs (No Measure)

Frankenstein walks

inner thigh

monkey squats

dolphins

runners stretch

iron cross

Abs

∎ side v -ups 30 sec R-L

∎ in and out 30 sec (knee straight or bent)

∎ swivel plank 45 sec

∎ cannonballs 25 sec

∎ bicycles 20 sec

rest

repeat with 10 sec less on everything

LIFT

◭ AMRAP [8 min]

∎ 8-12 Floor Press

▬ Pause on each rep each set.

∎ 10-12 Single Arm DB/KB Supinated Grip Row [R&L]

▬▬▬▬▬▬▬▬▬▬▬▬

◭ AMRAP [1 min]

Pushups

Reps

∎ 12 Speed Lunge [R&L]

∎ 12 DB Hang Squat

▬ OR DB Front squats 15/30

∎ 12 TRX Tricep Extension

∎ 5 Negative Barbell Pullups

▬ OR 5 Negative Pullups

∎ Sled Row [1 Turf]

∎ Run 300

∎ 15 Bench Sit ups

4x

()

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Barbarian Challenge

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Game

∎ Crack the Egg

2x [Each Person]

∎ 50 crunches [Both]

▬▬▬▬▬▬▬▬▬▬▬▬

Barbarian (Time)

∎ 10 Inverted Dip Bar Row

∎ 16 Box Jumps

∎ 12/20 Swimmer Push-up

∎ Seated Rope Pull

∎ Sled Push

∎ Seated Rope Pull

∎ Sled Push

∎ 30 Sword Chop [Each Side]

∎ 10 TRX Row Kick [Each Side]

∎ 20 Alternating DB Snatch from Ground/Platform

∎ Run 300

∎ Double DB/KB Front Rack Walk [2 Turf/150m]

4x

▬▬▬▬▬▬▬▬▬▬▬▬

Reps

∎ 15 Fire Hydrants [Right]

∎ 10 Superman [1s Hold]

∎ 15 Fire Hydrants [Left]

2x

()

()

()

()

()

Punisher 2

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Bootcamp

∎ Forced Partner Pushups

3x

▬▬▬▬▬▬▬▬▬▬▬▬

Punsisher 2 (Time)

∎ Farmers Carry

∎ 15 Box Jumps

3x

∎ 10 Mixed Grip Pull-ups

∎ 20 Wall Balls

3x

∎ Walking Sled Row [1 Turf]

∎ 400m Run

3x

∎ 30 Burpees

∎ Bear Crawl [1:00]
▬▬▬▬▬▬▬▬▬▬▬▬

Finisher

∎ 7 TRX ITY

∎ 14 Rope KB Curls

∎ 14 Bench Knee Tuck

∎ 14 Russian Twist

3x

❆❆ Cooldown/ Stretch ❆❆

()

FGB 8 (partner)

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

FGB 8 (AMRAP – Reps)

∎ Windmill Slam

∎ Med Ball V-ups

∎ DB Punchies

∎ Loaded Situp Get Up Press

∎ Round House [Count Knock Downs]

3x

Save Me!

◮ 2:00

∎ Partner Combo

5 Burpee ➜ Medball Wall Twist

◮ Save ME

∎ 50 Rope Snakes

➜ Plank Hold [2x]

∎ 20 Bicep Curls

➜ Scissor Mtn. Climbers [2x]

∎ 40 Band OH Tricep extension

➜ Halfway Situp Hold [2x]

∎ 10 Cal Bike

➜ Crunches [2x]

▬▬▬▬▬▬▬▬▬▬▬

Complete:

∎ 50 Bird dogs [Total]

❆ Cooldown/Stretch ❆

()

()

()

()

Online/Travel workout 63

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online


Workout

https://app.healthyathomeforgyms.com/hah-day-63

Keep going forward and crushing your goals 💪🙌

Today you’re going to get a few tips to make that happen!

And today I challenge you to post your nickname in the group or make one up

Daily Facebook Post: What does a normal Sunday look like for you?

Back Squat 3.1

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

Back Squat (20-10-5-3-3.. Until 3RM reached.)

◭ Weight increases each set.

◭ Do Not Rush the Squats. Rest as needed.

◭ Record Highest 3 rep weight.

◭ Ask for a spotter!

▬▬▬▬

◭ 20 Bands Curls between each set.

▬▬▬▬▬▬▬▬▬

Reps

∎ 18 TRX Leg Curls

∎ Death March [Half Turf]

∎ Weighted Walking Lunges [1.5 Turf]

2x

▬▬▬▬

∎ 20 Elevated Single Leg Glute Bridge

∎ Heavy Sled Drag [1 Turf]

2x

▬▬▬▬

∎ 30 Sit Up to 3 Med Ball Squeeze

∎ Gut Wrench [10-10,8-8,6-6]

∎ 30 Ab Circles [Each Way]

1x

▬▬▬▬

❆ Cooldown Stretch ❆

()

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()

()

Online/Travel workout 62

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online


Workout

https://app.healthyathomeforgyms.com/hah-day-62

Here are two exercises that are going to dramatically help you stay motivated and on track! 🔀

Now I challenge you to get someone (could be the same person) to do 10 push ups.

Daily Facebook Post: 💙 How many steps a day are you getting now? 🏃‍♀‍🏃

Nintendo All Stars

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training


Nintendo All Stars (Time)

∎ 8 Mario Jumps R&L [Plyo Lunges]

∎ 12 Donkey Kong slams [Jump and med ball slam]

∎ 25 Yoshi Mountain Climbers [with sliders]

∎ 3 Sonic Runs [10 high knees to a suicide run]

∎ 15 Peach’s plié Squat [sumo squats with KB]

∎ 20 Diddy Kong Jumping Pull-ups

∎ 5 Bowser Presses [HEAVY clean & press]

5x

▬▬▬▬▬▬▬▬▬▬▬▬

Reps

◭ Pick ONE of the following:

◭ Legs and Abs

∎ Legs Only Assault Bike [90s]

∎ 50 Bicycle Crunches

3x

◭ Thighs

∎ 15 Lateral Band Adduction

∎ Horizontal Band Walk Turf [2 Turf]

∎ 10 Glute Bridge with 2 Squeezes at Top

3x

()

Online/Travel workout 61

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Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online


Workout

Today is all about ways to improve. Did you know that music can improve your results? 🎵 🏃‍♂‍ Check out today’s post to see how.

Today get someone, anyone to do 10 Squats randomly haha good luck!

Your Daily Post Are you still wearing Jeans or have you fully converted to sweats? 👖 🕺

Online/Travel workout 60

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online


Workout

https://app.healthyathomeforgyms.com/hah-day-60

Sometimes you need to let go of the past, but the past can be a good reminder of how far you’ve come. 📷 🏅

Check out today’s post for some awesome motivation!

Today, Post a new recipe in the group we can all try

Daily Facebook Post: What can you appreciate right now? 🤔🌞