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?

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? 👖 🕺

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

Workout

https://app.healthyathomeforgyms.com/hah-day-59

Miss ice cream? Feeling hungry at night? 🍦🥄😋

You’re getting a fun recipe today!

Today Post a motivational quote in the group

Daily Facebook Post: What have you recently learned? 🔙 📘

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Group Training

Amrap https://youtu.be/dBmgRAivtTQ

15 min Amrap

8-12 barbell Bench Row https://youtu.be/4cJM_TSldPE

6 roman press https://youtu.be/3grQfXZh5sU the

then 6 regular shoulder press

12 Trx single leg curl https://youtu.be/4-C-zX-5pgs (do these inside the rack and next move as well)

Banana hold 10 sec – 5 leg lift 3x each set (back issues

3x

300 workout (Time)

Barbell Pullups – 25 reps (no band)

KB RDL – 50 reps https://www.youtube.com/watch?v=Uf83qkg3zeg

Pushups on toes with assistance from bands – 50 reps (if you got ability to do more than 20 on set 1 you got too much help)

Box Jumps – 50 reps

Side Crunches – 50 R 50L https://www.youtube.com/watch?v=pRbS9on5zkc

Single-Arm Clean-and-Press 20/35 50 reps = 25R-25L

barbell Chinups – 25 reps

25- Situps Med ball between knees

300 Beast Mode (Time)

Pullups – 25 reps

barbell RDL – 50 reps https://www.youtube.com/watch?v=eF1BpS_s-QU

115/185

50 push ups w 25/45 pound plate on upperback

Box Jumps – 50 reps 24 inch or higher

Floor Wipers – 25 reps R-L=1 https://youtu.be/Hh1JlmWQ2_w

Single-Arm Clean-and-Press red/purple 50 reps 25R-25L

Chinup – 25 reps

25- Situps on decline bench 5/10lb plate behind head

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Group Training

https://www.youtube.com/watch?v=pBagcccfDG8

Warm-up

finsh with abs

Interval https://youtu.be/_wNJcuw63zw

20-10

Jumping lunges

Trx rows

4x

20-10

Med ball slam

Run in place

4x

20-10

Dips – kb swings

4x

20-10

Band mnt climbers

Band squat push

4x

Reps

partner band lat shuffle I go down and back then you go

2x

partner band high knees (1 way) (more resistance)

2x

partner band karoke down and back (less resistance)

2x

3 min ab section

Burpee Bloodbath (Time)

10 burpee squats (burpee box jump advanced)

10 surfer burpee

10 burpee med ball slam

10 burpee sumo high pull (burpee pullup advanced)

Reps

50 band skier

Wall ball 25

Run 300 yards

2x