20-10 beat the clock
20-10 beat the clock
Bootcamp
Online/Travel workout 29
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?
feeling it
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Squad Workout
Pre-Workout
find weight fro lanmine squats
find band and height for exlosive pushups
Reps
10 Landmine Front Squat 3 pulse +- 1 full rep =1
12 R/L NEW version ! glute kick back https://youtu.be/iKpcxlV3iE0
2x
8-12 Dips {dip bars on opposite side of green clets) https://www.youtube.com/watch?v=DcxMgoLamy0&feature=youtu.be
12-15 Band tricep pushdown https://www.youtube.com/watch?v=WSOQazmtFLo&feature=youtu.be
2x
10 Landmine Front Squat 3 pulse +- 1 full rep =1
NEW version ! glute kick back
2x
8-12 Dips
12 -15 Band triceps pushdown
2x
Not a typo do that 2x again for 4 sets
extra credit *
10 SL glute bridge on bosu
30 kb swing
2x
30W/15R
band resisted jump squats – https://youtu.be/k-Ju_lcCTjo (ude lower clet)
trx high row
explosive push ups ( mod for less than 15 on toes band assisted https://youtu.be/DVwTfJgM2-A
sled fwd/ back ward push
3x
100 wall ball squats every rest (anytime you stop moving) DO – https://www.youtube.com/watch?v=dpBlrmPcg2U&feature=youtu.be
12trx tricep ext
Online/Travel workout 28
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?
Decide
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Squad Workout
Amrap https://youtu.be/dBmgRAivtTQ
7 min amrap
250 row
40 mnt bosu
15 Jack press (go heavy) 20/35 min https://www.youtube.com/watch?v=Hbs1eNxYTXw
7 min amrap
12 BSS lunge r-l https://www.youtube.com/watch?v=Mw-D5ahSQxg
12 Trx push-up 3-3 cadence
7 min amrap
12 Kb rows r-l https://youtu.be/dBrDr59R7Rc
double clinch grip if needed to go heavier https://youtu.be/6gSmrVkpCWQ
12 kb Complex 12 floor press- 20 sissors- 3 NEG https://www.youtube.com/watch?v=-3hTkKK89kk
7 min amrap
4 Pull push Sled https://www.youtube.com/watch?v=QOah6cwYZZY
15 band twist r-l
decide you final segment
LIFT
6 min squat routine % 60%
min 1 – 10 squat
min 2 -11 squat
min 3- 12 squat
mins 4- 13 squat
mins 5 – 14 squat
min 6- 15 squat
Curl Run (Time)
run 800
curl 60 reps band preacher
https://www.youtube.com/watch?v=Hr3Q8BeAM1E
burpee sit up (Time)
30 full burpee
60 sit ups med ball between ft
Reps
12 bench side raise (add band)
R/L 2x
(turf and back) SA farmer Walk R/L 3x
8 Turkish get up stage 1 R/L 1x https://www.youtube.com/watch?v=SxMkr1DkWtk
50 bicycles
Ramped up
Ramped up
Interval https://youtu.be/_wNJcuw63zw
50/10
med ball crunch and squeeze – scissor mnt climbers
punches -jumping knee strike https://youtu.be/3p2jRl311eM
elevated plank mnt – plank step off
Reverse lunge med ball twist R/L
rope switch step- alt waves
3x
med ball crunch and squeeze – scissor mnt climbers
punches -jumping knee strike https://youtu.be/3p2jRl311eM
elevated plank mnt – plank step off
Reverse lunge med ball twist R/L
rope switch step- alt waves
3x
after set 2 lat med ball pass and 3 med ball dunk to lat shuffle on command
60/20
Heave and retrieve https://youtu.be/UpVG0ShoC54
round house 3 R/ 3L
step jumps – box jumps (squats) at halfway https://www.youtube.com/watch?v=r90WzgoOpQE
band walk 3 R/L https://youtu.be/A0cFNwXJNuU
snakes- inside out circles https://youtu.be/7W9BM0rjUVc
https://youtu.be/KI4yWBFt6dQ
2x
stretch – https://www.youtube.com/watch?v=QLSGBsMcYLA
Online/Travel workout 27
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? 🍌 🥤
Online/Travel workout 26
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Online
Workout
Miss your favorite foods? 🍩🍷🍕
Worried about cheating on your diet?
Today I’ll share how to cheat on your diet without RUINING it!
https://app.healthyathomeforgyms.com/hah-day-27
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?
Sqwod
Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville – Squad Workout
Amped Up with Abs (No Measure)
Frankenstein walks
inner thigh
monkey squats
dolphins
runners stretch
iron cross
Abs
side v -ups 30 sec R-L
in and out 30 sec (knee straight or bent)
swivel plank 45 sec
cannonballs 25 sec
bicycles 20 sec
rest
repeat with 10 sec less on everything
Interval https://youtu.be/_wNJcuw63zw
round 1 40-20
round 2 30-20
round 3 20-10 x2
pushups
trx rows
attached band sprints
goblet squats
Interval https://youtu.be/_wNJcuw63zw
30-20
Rope swats w reverse lunge
kb renegade row R
L
Trx jump squat
Trx pull apart
3x
1-Mile Run (Time)
Max Effort 1-Mile Run
feeling it
feeling it
Pre-Workout
find weight fro lanmine squats
find band and height for exlosive pushups
find band and height for exlosive pushups
Reps
10 Landmine Front Squat 3 pulse +- 1 full rep =1
12 R/L NEW version ! glute kick back https://youtu.be/iKpcxlV3iE0
2x
12 R/L NEW version ! glute kick back https://youtu.be/iKpcxlV3iE0
2x
8-12 Dips {dip bars on opposite side of green clets) https://www.youtube.com/watch?v=DcxMgoLamy0&feature=youtu.be
12-15 Band tricep pushdown https://www.youtube.com/watch?v=WSOQazmtFLo&feature=youtu.be
2x
10 Landmine Front Squat 3 pulse +- 1 full rep =1
NEW version ! glute kick back
2x
8-12 Dips
12 -15 Band triceps pushdown
2x
Not a typo do that 2x again for 4 sets
extra credit *
10 SL glute bridge on bosu
30 kb swing
2x
30W/15R
band resisted jump squats – https://youtu.be/k-Ju_lcCTjo (ude lower clet)
trx high row
explosive push ups ( mod for less than 15 on toes band assisted https://youtu.be/DVwTfJgM2-A
sled fwd/ back ward push
3x
100 wall ball squats every rest (anytime you stop moving) DO – https://www.youtube.com/watch?v=dpBlrmPcg2U&feature=youtu.be
12trx tricep ext
https://www.youtube.com/watch?v=gHJWNntk9hU
A. Gorilla row- dead-lift (4 within the 10 sec )
4x
rest 30 sec between each station
B. Russian twist (small med ball) – run turf (advanced do half way then all the way) –
4x
C. lat jump (over rope and back )- rope power slam (8)
4x
D. Band chest press- jumping row (5)
4x
E. Band Front squat/ band press (7) black/purple
4x
F. weighted Wall sit- jump squats (7)
G. Jumping pullup – bosu pushup ( 5/8) Or trx row -pushup
4x
Abs
25 W sec
Side plank pulsating R hold R
L -L
One legged V-up R
L
bicycles
do A-G 20-10 beat the clock section 3x each
Abs
25 W sec
Side plank pulsating R hold R
L -L
One legged V-up R
L
bicycles