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]

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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?

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?

Back Squat 3.1

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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!

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◭ 20 Bands Curls between each set.

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Reps

∎ 18 TRX Leg Curls

∎ Death March [Half Turf]

∎ Weighted Walking Lunges [1.5 Turf]

2x

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∎ 20 Elevated Single Leg Glute Bridge

∎ Heavy Sled Drag [1 Turf]

2x

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∎ 30 Sit Up to 3 Med Ball Squeeze

∎ Gut Wrench [10-10,8-8,6-6]

∎ 30 Ab Circles [Each Way]

1x

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❆ Cooldown Stretch ❆

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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?

Online/Travel workout 30

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


Workout

Time to open your mind with some new perspectives!

Below post one new habit you want to take on. We’ll hold you accountable!

https://app.healthyathomeforgyms.com/hah-day-30

Daily Challenge: Today I challenge you to drink 4 Liters of water! Comment GUZZLE when you complete it.

For your personal page or fan page post: How many times over the past 7 days did you eat out?

Online/Travel workout 29

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


Workout

It’s time to crush it! 💪💪

We’re going to dive into your mindset and some motivation!

We want to keep it simple, so we are also going to drop a simple recipe that will help you out! Give it a try!

Also, post one thing blow you struggle with the most below!

https://app.healthyathomeforgyms.com/hah-day-29

Daily Challenge: I challenge you to eat your dinner with no screen on! Can you do it?

For your personal page or fan page post: (I’ll be coming back to this Sunday)

What’s 1 goal you would like to accomplish this week?

Online/Travel workout 28

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


Workout

Get your ZEN ON!

💪 Time for a deep stretch.

🌞 An act of kindness.

🧠 Best practices for Mindful Eating

https://app.healthyathomeforgyms.com/hah-day-28

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?

Online/Travel workout 27

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


Workout

Continue to BLAST that BOOTAY 🍑

Then, swap out this traditional comfort food favorite with a healthy and delicious alternative!

https://app.healthyathomeforgyms.com/hah-day-28

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? 🍌 🥤

Sweet Caroline

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Squad Fitness Homewood – Group Training

Team work

◭ BUY IN

◭ Between you are your partner, carry ball to the park.

Partner 1: 20 Park Wall Jumps

Partner 2: Toe taps till P1 is done.

⤱ Switch, then run back ⤱

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◭ 1000 Reps Split.

◭ Must use at least 3 from the list combining to a total of 1000 reps between you are your partner[s].

∎ Hanging or Bench Leg Raise

∎ Plank DB Pull Through

∎ Tricep Dips

∎ Standing Alternating Heel Taps

∎ KB Swings

∎ DB Chest Press

∎ Seal Jacks

∎ Goblet Squats

∎ Slider Mountain Climber [2:1]

∎ Hip Thruster with Leg Splay [Booty Banded]

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◭ CASH OUT

∎ 100 Partner Situp Ball Toss