The Kettlebell Crush

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Warm Up 4 (No Measure)

https://youtu.be/Edcw3tgCq28

Bird dog

curtsy stretch

Slider cross

Slider Hip flex-or

Sup-scapular push ups

side to side

ankle rotations

Halo

Abs of Steel (No Measure)

∎ 20s Side Plank Raises

➜ 15s Side Plank Hold [Each Side]

∎ 20s Bicycle Crunches

∎ 20s Heels to Ceiling

3x

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Minute to Win It

◭ EMOM ｘ 9:00

∎ M1 – 20 KB Swings

➜ 40 Mountain Climbers

∎ M2 – 10 SA DB Push Press [R&L]

∎ M3 – 8 SA Loaded Squat [R&L]

▬▬▬Rest 1:00▬▬▬▬▬

◭ EMOM ｘ 9:00

∎ M1 – 15 DB Goblet Squat

➜ 15 Jumping Jack

∎ M2 – 10/15 Pushups

➜ 10 V-ups

∎ M3 – 10 KB Row [R&L]

➜ 8 KB Deadlift

▬▬▬▬▬▬▬▬▬▬▬▬

AMRAP

∎ 30 Plank Flutters [Under Band]

∎ 10 Knee Tucks [Under Band]

∎ Weighted Lunges Turf [One Way]

∎ Medball Hop Scotch Turf [One Way]

∎ 12 Sword Slice [Each Side]

∎ 12 Band Twist [Each Side]

∎ 12 TRX Tricep Extension

∎ 24 Band Tricep Kickback [Each Side]

❆❆ Cooldown Stretch ❆❆

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Online/Travel workout 36

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


Workout

Feeling a little stressed? We got you!

This entire week we’ll show you how to get that mind right while boosting your health both internally and externally.

https://app.healthyathomeforgyms.com/hah-day-36

Daily Challenge:

Hot Soak! Get in the tub and soak for 15 mins. Can you do it?

For your personal page or fan page post:

What was your favorite workout so far? 💪

Online/Travel workout 35

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


Workout

YOU MADE IT ! You’ve learned that you may not be perfect! Yet, you can be consistent.

We’ve got a really good recipe for you this week.

Also, drop a picture of your favorite meal from this week! If no pics, let us hear about it!

https://app.healthyathomeforgyms.com/hah-day-35

Daily Challenge: Can you not eat from 8 pm tonight until 8 am tomorrow?

For your personal page or fan page post: What was your goal this week and did you accomplish it?

Punisher 2

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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 ❆❆

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Online/Travel workout 34

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


Workout

Ever been grateful for a beet? We’re going to show you how and why!

Check out more below!

https://app.healthyathomeforgyms.com/hah-day-34

Daily Challenge: Give yourself a treat! Today I want you to post a pic of 1 treat you’re giving yourself.

For your personal page or fan page post: Would you rather eat or drink your calories? 🍌 🥤

FGB 8 (partner)

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

FGB 8 (AMRAP – Reps)

∎ Jumping Pullup

∎  Med Ball V-ups

∎ Battle Jacks

∎ Loaded Situp Get Up Press

∎ Round House [Count Knock Downs]

3X

Save Me!

2 Min of

∎ Partner Combo 5 Burpee ➜ Med ball Wall Twist

Save ME

∎ 50 Rope Snakes

➜ Plank Hold [2x]

∎ 15 Bicep curls

➜ Scissor Mtn. Climbers [2x]

∎ 25 Band OH Tricep extension

➜ Halfway Situp Hold [2x]

∎ 10 Cal Bike

➜ crunches [2x]

▬▬▬▬▬▬▬▬▬▬▬

Complete:

∎ 50 Elevated or Regular Bird dogs

❆ Cooldown/Stretch ❆

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Online/Travel workout 33

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


Workout

You’re over the hump! Keep it up!

Ever tried to convince yourself to eat more plants? Well, this week is all about how you can train your brain!

Check out more in the daily resource!

https://app.healthyathomeforgyms.com/hah-day-33

Daily Challenge: No Sugar day! Today don’t eat any sugar.

For your personal page or fan page post: What is the “1 Thing” you are going to focus on over the weekend to stay on track with your goals?

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 32

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


Workout

Want to know what silence and pineapples have in common?

They make things easier to chew!

We have some great tips for today so check them out!

https://app.healthyathomeforgyms.com/hah-day-32

Daily Challenge: Can you swap out Tea for Coffee today?

For your personal page or fan page post: Are you feeling sore after your workouts?

Online/Travel workout 31

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


Workout

Did you know you can feed your brain?

You can feed it information, and healthy fats! Learn more in today’s resource!

Also, drop your favorite books so far this year!

https://app.healthyathomeforgyms.com/hah-day-31

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?