JukeBox

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Bootcamp

AmRap

OH press 12 -8-8-15+

After each set do 10 bosu leg lift or knee raise

20-10

A. Trx tricep ext

SS Band Row

4x

1. Sally up-down ( sit-ups- sit-up holds)

20-10

B.jack press

Assault bike

4x

2.jump around (kris cross) (squat jumps- wall sit)

20-10

C. KB Row R

L

4x

3. AC/DC Thunder Struck (Burpee for every Thunder hold plank in between)

20-10

D. Bench SL leg lift

OH tricep ext

4x

4. Queen we will rock you (Russian twist R-L, every time you hear stop stop clap- ) [stop restart music as needed}

Online/Travel workout 50

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Squad 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? ✔️✔️✔️

Terminator

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Terminator 3 (Time)

∎ 10 Deadbug [R&L = 1]

╸10 Push-ups

∎ 10 Wall Ball

╸10 Jumping Pullups

∎ 10 Landmine Shoulder Press [2 Hands]

╸10 TRX SA Squat Reach [Each Side]

∎ 10 TRX Reverse Arm Curls

╸10 Plank Elbow Strike [R&L = 1]

∎ 10 Jumping Lunges [R&L = 1]

╸10 Burpee to Box jump

✱ Starting at Deadbug, do every exercise, each round you remove the

last exercise.

➖➖➖➖➖➖➖➖➖➖➖

Reps

For Completion: Till Time Ends or 3x

∎15 Weighted Low Back Extension

∎15 Lateral db raise

∎ 15 Sit-up Slam Ball

∎ 30 Scissor Mountain Climber

❄️ Stretch When Finished❄️

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Online/Travel workout 49

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Squad 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? 💪🏆

Gotta Work the Wheels

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Pre-Workout

MR release – quads glute

Box Back Squat ➜ Goblet Squat ([8 BBS ➜ 12 GS] x 5)

◭ Focus on getting heavy on both.

◭ Go deep on the Goblet.

◭ Adjust Box height as needed.

◭ Minimal rest between BBS & GS
◭ Record your numbers in Wodify.

▬▬▬▬▬▬▬▬▬▬▬▬

LIFT

◭ 3 Rounds of ONE of the following:

∎ 10 Partner Hamstring Curl

➜ Lunge [2 Turf]

OR

∎ 30 DB Hamstring Curl

➜ Lunge [2 Turf]

OR

∎ 60 Band Hamstring Curl

➜ Lunge [2 Turf]

▬▬▬▬▬▬▬▬▬▬▬▬

◭ Split

∎ 80 Weighted Glute Bridge with Med Ball

∎ 80 Cossack Squats

∎ 80 Crossbody DB/KB RDL [Light]

❆❆ Cooldown Stretch ❆❆

Online/Travel workout 48

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


Workout

https://app.healthyathomeforgyms.com/hah-day-48

Mom always said, “eat your veggies” 🍽️ 🥬

Today we’re going to be putting an emphasis on an easy way to boost your metabolism!

Today I challenge you to, make a homemade snack and post the recipe in the group.

Personal Post: Do you have a pre-workout routine? 😜💪

Rescuer

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Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

Interval

A. 2:00 [30s Split]

∎ Wallball Deadbug

∎ Wall Ball

B. 2:00 [30s Split]

∎ Sit up Strike

∎ Bag Knee Strike [3R/3L]

C. 2:00 [30s Split]

∎ Sword Slice

∎ Jumping Band Pull [Squat Pull at Fatigue]

D. 2:00 [30s Split]

∎ Assault Bike Sprint

∎ Burpees

E. 2:00 [30s Split]

∎ Scissor Sliders [Banded]

∎ Lateral Shuffle {Banded]

2x

▬▬▬▬▬▬▬▬▬▬▬▬

◭ SAVE ME [Partner Up]

⭐️ A. Band Sprint x2 [Alternate, 2 Turf]

B. 30 KB Swings ➜ Rip Saw

C. 60 Toe Taps ➜ Speed Punches

D. 16 Slamball Up-Down ➜ TRX IYT

E. 10/14 Cal Bike ➜ Low Back Extension

2x

◭ Finisher

∎ Alternating Hulk Smash [2 Turf]

❆❆ Cooldown Stretch ❆❆

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Online/Travel workout 47

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


Workout

https://app.healthyathomeforgyms.com/hah-day-47

You’ve been crushing it so far, and it’s time to keep doing so. 💪

Now that you’ve gotten into the game, let’s maximize your results. 💯

Check out how in today’s post

Who’s up for a challenge? I challenge you to try a different protein bar and give us a quick review

Personal Post: Best advice you could give? Ready, set, go… 🤔🙌

Online/Travel workout 46

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


Workout

https://app.healthyathomeforgyms.com/hah-day-46

Today’s focus is all about making things right for fat loss. 🚀 🔥

Weight loss can be tough for some people, but if you plan things out and have the right mindset you’ll be set!

Today I challenge you to add more color to your plate (focus on the greens)

Personal post When (outside of right now) have you had to adjust to a major change? 👉👋

Online/Travel workout 45

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


Workout

https://app.healthyathomeforgyms.com/hah-day-45

Who loves snacks? 🍿 🥨

Snacks are awesome but they can sometimes get us stuck.

Today we’re going to show you some snack hacks.

I also challenge you to write out on a piece of paper what you plan to eat tomorrow and STICK TO IT :)

Daily Post

What’s 1 thing you miss about the gym? 😓