Online/Travel workout 20

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Squad Fitness Gardendale, Squad Fitness Homewood – Online


Workout

Haters just keep on hating! 👎

Have that friend or family member constantly trying to sabotage your diet?

I’ll share my tips for dealing with haters in today’s mindset & motivation section.

https://app.healthyathomeforgyms.com/hah-day-21

Daily Challenge: DIPS: Give me 100 tricep dips 💪

For your personal page or fan page post: Which would be harder for you to give up, coffee, sugar or bread? ☕🥕 🍰

Online/Travel workout 19

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Squad Fitness Gardendale, Squad Fitness Homewood – Online


Workout

Who’s ready for a dance party? 🙋‍♀️🙋‍♂️

I know I am!

Get that beat box 🎵 📻turned up high and let’s goooo!!!

Access daily resources here app.healthyathomeforgyms.com/hah-day-17

Daily Challenge:   Post a picture of your Fruit Of The Day Below.

For your personal page or fan page post: 👊 What is the best piece of fitness advice you’ve ever received? 👊

https://app.healthyathomeforgyms.com/hah-day-17

Online/Travel workout 18

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Online


Workout

Who’s ready for a dance party? 🙋‍♀️🙋‍♂️

I know I am!

Get that beat box 🎵 📻turned up high and let’s goooo!!!

Access daily resources here app.healthyathomeforgyms.com/hah-day-17

Daily Challenge:   Post a picture of your Fruit Of The Day Below.

For your personal page or fan page post: 👊 What is the best piece of fitness advice you’ve ever received? 👊

https://app.healthyathomeforgyms.com/hah-day-17

boom

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

AMRAP

◭ 5 min AMRAP

∎ FWD Lunges [Start Weighted Shed as needed]

▬▬▬▬▬▬▬▬▬▬▬▬

◭ I Go You Go

∎ 12 Push Press [DB or BB]

∎ Band sprint [One Way]

4x

▬▬▬▬▬▬▬▬▬▬▬▬

◭ Reps

∎ 12 Leg Lift [Control Down Swing]

∎ Reverse Sled Drag [one way go heavy]

∎ 10 Explosive Seated Jumps

∎ 7 Anti-Rotation[2s Hold]

➜ 7 Band Twist [Fast]

∎ 12 TRX Single Leg Curl [Each Leg]

3x-4x


()

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Deadlift 4.2

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Deadlift➜RDL (5 x 8)

◭ Each DL➜RDL= 1 rep.

◭ Goal is to complete each set unbroken.

◭ Deadlifts are Tap & Go.

◭ Brace core each DL.
◭ 30s Hollow Rock Hold between sets.

▬▬▬▬▬▬▬▬▬▬▬▬

Deep Pulse Lunge (10 x 8)

◭ 10 each leg. Increase weight each set if possible.

◭ Focus on deepest part of your lunge.

◭ Focus Glutes and Hamstrings.
▬▬▬▬▬▬▬▬▬▬▬▬

Reps

◭ Booty Banded

∎ 20 Four Point Quad Extension

∎ 10 Straight Leg Glute Extension

∎ 10 Bodyweight Squats

2x

▬▬▬▬▬▬

∎ 10 KB Underhand Row

∎ 10 KB Shift Plank

∎ 10 KB Pass Plank

3x

▬▬▬▬▬▬

∎ 25 Seated Band Row

∎ 25 Tibialis Raise

∎ 25 Calf Raise

3x

❆ Cooldown Stretch ❆

How the grinch Stole Christmas

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval https://youtu.be/_wNJcuw63zw

20-10

A. trx jumpimg lunge /trx row 3x

B. Step Jump / close grip pushup 3x

C. goblet squat / med ball slam 3x

https://www.youtube.com/watch?v=r90WzgoOpQE

Grinch (Time)

53 burpees for the 53 years of hate

1x

cindy loo hoo pull (reverse sled drag)

slither & slunk

12 max kicks R/L

12 trx pushups

12 chimney climber {TRX power pull}

Present Carry one arm farmer walk Black / Green Turf and Back

3x

53 situps med ball between knees

1x

heart grew stronger

53 ski jumpers R-L=1

slither slunk https://www.youtube.com/watch?v=v93_JGdCYpE

ski jumper https://www.youtube.com/watch?v=95SVI3AWIgk

power pull https://youtu.be/D8S_x8D6BWU

Fire Breather

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

LIFT

6 Min Squat Routine – EMOM 6 rounds

10 squats -11-12-13-14-15

Barbell back squat w + 85 lbs

under 85 use db/KB Elevated Squat

Fire Breather FGB (AMRAP – Reps)

∎ Sled Push/Pull Horizontal

∎ KB or DB Rows

∎ Battle Jacks

∎ Situps with Med Ball Squeeze

∎ TRX Leg Curl

AMRAP

∎ 4 Min Coach Led Abs

∎ 4 Min Walking Lunges

Online/Travel workout 19

/in /by

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


Workout

Who’s ready for a dance party? 🙋‍♀️🙋‍♂️

I know I am!

Get that beat box 🎵 📻turned up high and let’s goooo!!!

Access daily resources here app.healthyathomeforgyms.com/hah-day-17

Daily Challenge:   Post a picture of your Fruit Of The Day Below.

For your personal page or fan page post: 👊 What is the best piece of fitness advice you’ve ever received? 👊

https://app.healthyathomeforgyms.com/hah-day-17

Online/Travel workout 18

/in /by

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


Workout

Who’s ready for a dance party? 🙋‍♀️🙋‍♂️

I know I am!

Get that beat box 🎵 📻turned up high and let’s goooo!!!

Access daily resources here app.healthyathomeforgyms.com/hah-day-17

Daily Challenge:   Post a picture of your Fruit Of The Day Below.

For your personal page or fan page post: 👊 What is the best piece of fitness advice you’ve ever received? 👊

https://app.healthyathomeforgyms.com/hah-day-17

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?