This site uses cookies. By continuing to browse the site, you are agreeing to our use of cookies.
OKLearn moreWe may request cookies to be set on your device. We use cookies to let us know when you visit our websites, how you interact with us, to enrich your user experience, and to customize your relationship with our website.
Click on the different category headings to find out more. You can also change some of your preferences. Note that blocking some types of cookies may impact your experience on our websites and the services we are able to offer.
These cookies are strictly necessary to provide you with services available through our website and to use some of its features.
Because these cookies are strictly necessary to deliver the website, you cannot refuse them without impacting how our site functions. You can block or delete them by changing your browser settings and force blocking all cookies on this website.
These cookies collect information that is used either in aggregate form to help us understand how our website is being used or how effective our marketing campaigns are, or to help us customize our website and application for you in order to enhance your experience.
If you do not want that we track your visist to our site you can disable tracking in your browser here:
We also use different external services like Google Webfonts, Google Maps and external Video providers. Since these providers may collect personal data like your IP address we allow you to block them here. Please be aware that this might heavily reduce the functionality and appearance of our site. Changes will take effect once you reload the page.
Google Webfont Settings:
Google Map Settings:
Vimeo and Youtube video embeds:
You can read about our cookies and privacy settings in detail on our Privacy Policy Page.
Privacy Policy
Online/Travel workout 55
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online
Workout
https://app.healthyathomeforgyms.com/hah-day-55
Sometimes you can stumble into the trap of thinking a snack is “healthy.”
You might be surprised with the stats in today’s nutrition tip 😯
Some this could be easy, some this could be hard…No Booze today LOL You up for the challenge?
Personal Post Is working out a part of your perfect day? 💪🏆
Nintendo All Stars
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Group Training
Nintendo All Stars (Time)
∎ 8 Mario Jumps R&L [reverse lunge and jump]
∎ 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
decide more cardio and abs
arms and abs
∎ spin bike hill 90 sec
∎ 50 bicycle crunches
3x
inner outer thigh
∎ 15 vertical band adduction
∎ band walk horizontal turf 2x
∎ 10 glute bridge with 2 inner thigh squeezes at top
3x
Online/Travel workout 54
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online
Workout
https://app.healthyathomeforgyms.com/hah-day-54
Ever have a day when you don’t feel like working out? ✋ Comment below how you get over it.
Personal post On days when you don’t feel like working out, what do you say or do to get it done? 🏋️♂ 🏋️♀
Online/Travel workout 53
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online
Workout
https://app.healthyathomeforgyms.com/hah-day-53
Having fun yet!?
You’ve been killing this so far!
Don’t let up and stay the course.🏃
Today you’re learning about belly bloat. 💧💧💧 and I challenge you to Not eat processed food
Personal post Do you have a pre-workout routine? 😜💪
Online/Travel workout 52
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online
Workout
https://app.healthyathomeforgyms.com/hah-day-52
Take the unfriend / unfollow challenge today….
Just don’t unfollow us LOL 😜
Personal Post: Best advice you could give me? Ready, set, go… 🤔 🙌
Online/Travel workout 51
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online
Workout
What’s one thing that could be holding back your fat loss? 🤔
We’re going to dive into it today!
https://app.healthyathomeforgyms.com/hah-day-51
Today I challenge you to Eat a high protein, low carb, breakfast
Personal Post What’s 1 thing you miss about the gym? 😓
GVT
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Group Training
Warm-up
non attched external rotation R
L
sup grip pullapart
band standing row
lunge twist R
L
trx fly stretch
trx torso twist
LIFT
10 bench press @ 60 percent
10 Pullups at round 5 switch to chin- ups
Agility
10x
7×7
TRX tricep ext
TRX pushup
TRX curl (neg of last 2 reps each round)
7×7
DB or KB RDL
elevated squat
Online/Travel workout 50
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online
Workout
https://app.healthyathomeforgyms.com/hah-day-50
Success is all about finding what works for you.💪
This is the secret sauce that will lead to your successes!
What’s your favorite positive activity? 🚣🎣📕
Personal Post:
What are 3 things you are looking forward to this week? ✔️✔️✔️
comrade
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Group Training
LIFT
6-8 bench press
landmine bent over row https://youtu.be/lJjiKJbYXj0
3x
12 db seated Arnold press https://youtu.be/uwJAMIL8mgk
15 attached band row (1 sec pause)
3x
Comrade (Time)
7×7 Team
You go I go per movement
7 full burpee
7 overhead squat
7 V-ups
7 barbell pullups
7 Sumo High pull black/green
horizontal thrusters 3/4 of turf (you can tag in on this move and get help)
7 Squat Press
complete 7 rounds as a team alternating movements and 1 person working at a time
run 800 together
()
Online/Travel workout 49
/in WOD /by Romen McDonaldSquad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online
Workout
https://app.healthyathomeforgyms.com/hah-day-49
If it doesn’t challenge you, it doesn’t change you.
Are you up for the challenge? ✋
Today post a picture of your meal prepped for tomorrow.
Personal Post: Is working out a part of your perfect day? 💪🏆