The only time is NOW

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

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◭ 25s Work / 15s Rest

1. Archer Pushup [R]

2. Scissor Bicycles

3. Archer Pushup [L]

4. Scissor Bicycles

5. Archer Pushup [R]

6. Single Side V-up [R]

7. Archer Pushup [L]

8. Single Side V-up [L]

9.10.11.12. Lunges [R,L,R,L]

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◭ 25s Work / 15s Rest

1. TRX Low Row Raise

2. Explosive Single Leg Ground Touch [R]

3. TRX Pushup

4. Explosive Single Leg Ground Touch [L]

5. TRX Low Row Raise

6. Shoulder Taps

7. TRX Curl

8. Shoulder Taps

9. TRX Super Man Run

10. Sky Divers

11. TRX Super Man Run

12. Skydivers

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◭ 2:00 BLITZ

∎ Touch n’ Jump

∎ Fast Feet Sprinter Arms

∎ Bodyweight Thruster

∎ Half Burpee

∎ Plank Hip Tap

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Reps

∎ Seated Curl ➧ Seated Jump Squat

10➧5

9➧4

8➧3

7➧2

6➧1

∎ 5 Godzilla [2 Thruster ➜ 4 Gorilla Rows ➜ 2 Shoulder Press]

∎ 50m Bear Crawl or Crab Walk

2x

❆❆ Cooldown/Stretch ❆❆

Online/Travel workout 56

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


Workout

https://app.healthyathomeforgyms.com/hah-day-56

Alright, you made it to day 7! What’s your favorite food? Maybe it’s BBQ, or even just something garlic flavored! You’re going to learn about making your food taste good again! Check it out!

Another easy or hard challenge, no coffee today. If you already had, that’s fine, no more.

Personal Post Would you rather drop weight, burn fat or build muscle? 👍🔥💪

Sweat equity

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

∎ core sticks exercises ( ab engagement required)

∎ find weight for Staggered Bent over KB Row into RDL

Interval

◭ 1:30 min Each [swap at 45s at ➜]

∎ Bike [Arms] ➜ Bike[Legs]

∎ Bags Punch Kick and Knee Combos

∎ Wall Ball Shots ➜ Bomb Throw

∎ Alternating Staggered Bent over KB Row into RDL

∎ Staff Paddle [R➜L] – [Advance to Bosu]

2x

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◭ 30W-30W-15R

∎ Peg leg jump R➜L

∎ Situp Punch ➜ Scissor Mtn climber

∎ Staff Rotational Press R➜ L

∎ Gorilla Crawl ➜ Hop Scotch

∎ Lateral shuffle W Touch n’ Jump ➜ Supermans

2x

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◭ 2:00 Coached Abs & Plyo

❆ Cooldown/Stretch ❆

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Online/Travel workout 55

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Squad 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? 💪🏆

Bench 2.2

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Alternating DB Chest Press (5 Ⅹ 8 [Each Arm])

◭ Both Up, One down at a time.

◭ Floor, Bench, or Ball

◭ Start Heavy, decrease as you exhaust.
◭ MAX Chest Cleavers IMMEDIATELY after Chest Press each set.

◭ 25 Crunches between each set

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LIFT

∎ 100 Pushups:

▬ 25 Standard

▬ 25 Narrow [Tricep]

▬ 25 Staggered [Right]

▬ 25 Staggered [Left]

Match Each set with Band Pull Apart

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Reps

∎ 20 Standing Band Curl

∎ 10 Push Press [Any Type]

∎ 20 KB Curls [One KB]

3x [1:00 Rest Each Round]

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∎ 20 Band Tricep Kickback

∎ 10 Overhead Squats [Any Type]

∎ 20 OH Tricep Extensions

3x [1:00 Rest Each Round]

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Online/Travel workout 54

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Squad 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? 🏋️‍♂‍ 🏋️‍♀‍

Livid

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

4 Stations with mixed formats

◭ 10:00 Ladder

∎ 7 cal Bike to 1

∎ 7 Burpee Medball Slam

∎ 7 Box Jump to 1

▬▬▬▬▬▬

◭ 10:00 Challenge

∎ 60 Slide Deadlift [15 Rep Max ]

∎ 80 Banded Glute Bridge

∎ 60 Butterfly Situps

▬▬▬▬▬▬

◭ Ladder

∎ 10 Alternating SA DB Snatch Ladder to 1

∎ 20 to 10 Jumping Jacks

∎ 10 Sled Row to 1

▬▬▬▬▬▬

◭ Challenge

Split

∎ 60 TRX Undergrip Row

∎ 60 Weighted Split Squat Lunge [Both Sides]

∎ 60 TRX Jump Squats

Online/Travel workout 53

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Squad 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

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Squad 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

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Squad 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? 😓