Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Homewood

Double Grip Landmine Row (5sX8r)

◭ Contract Back Muscles, not arms

◭ Tap the Ground Each Pull

◭ Record Heaviest Set of 8
◭ 12 Dumbbell Lateral Raise Between Each Set

Pull-ups (10s x MAX)

◭ Hardest Type of Pullup you can do.

◭ 10 sets of max effort MAX reps.

◭ Sets 6-10 do Chinups

◭ Record the most pullups you did in 1 Set.
◭ Sled Run between each set [1 Turf]

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Split

∎ 100 KB Swings

∎ 50 Gear Shift Plank [Each Side]

∎ 25 Plate Halo Both Directions]

❆ Cooldown Stretch ❆

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

CardioFusion

◭ 2:00 each swapping every 30s

∎ Roundhouse Right

➜ Punch Combo [2x]

∎ Assault Bike

➜ MedBall Slam [2x]

∎ Lateral Shuffle [booty band]

➜ Plank Jack to Leg Lift [2x]

∎ Banded Warrior R

➜ Band Twist R [ 2x ]

∎ Bosu Lunge Blaster R

➜ Bosu 2 Step [2x]

∎ Bicep Curls

➜ Lat Pulldown [fast] [2x]

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◭ 30s Each

∎ Side Plank Raise Right, Left [2x]

∎ Side Crunch w Foot tap Right, Left [2x]

∎ ABCD Bicycles [1x]

1x

∎ Plank hold competition

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◭ Coaches Choice until end

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

Workout

You have a very important goal.

Sometimes that goal will feel far away and sometimes it will even feel out of reach.

Sometimes people will doubt you and sometimes you will doubt yourself.

Release the Doubt! 🎈

https://app.healthyathomeforgyms.com/hah-day-26

Daily Challenge: NO CARBS! Can you go all day with no carbs?

For your personal page or fan page post: What’s the best recent news that you got?

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

Workout

Do you have a sweet tooth? 🍩🍪🍰

You’ll LOVE the recipes I have waiting for you today!

Daily Challenge: Share your favorite healthy dessert recipe in the comments 👇

https://app.healthyathomeforgyms.com/hah-day-22

For your personal page or fan page post: 👀 Would you rather do burpees or push ups? 👀

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

New Year New You (Time)

◭ Terminator : Delete last exercise each round.

∎ 10 Band Bicep Curls

∎ 9 Band Tricep Kickbacks

∎ 8 Dips [Bar or Box]

∎ 7 Variable KB Row [7 hammer/7 Supinated]

∎ 6 Single Leg Bounds [Each]

➜ 6 Forward Bounds

∎ 5 Manmakers

∎ 400m Run

∎ 3 Pullups [Hardest variation possible]

∎ 2 Sled Run [2 Turf]

∎ 1:00 TRX Plank [Arms in]
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Open Gym

◭ Work on what you want to do For the remainder of 50:00 class.

◭ Feel free to do what you want.

◭ Certain exercise you want to get better at?

◭ Muscle group you want to more time into?

◭ Keep the calories burning with more cardio?

◭ Foam Roll Something?

◭ Not sure? Ask your coach, we’ll come up with something.