Interval Blitz
Squad Fitness Gardendale, Squad Fitness Homewood – Group Training
Interval
Dirty 30’s [ 30 sec of work 4X then rotate]
∎ TRX Tricep Extension
➜ TRX In Out Jump Squat
2x
∎ Curtsy Step-Ups [Right]
➜ [Left]
2x
∎ Dips
➜ Banded OH Squats
2x
∎ Battle Jacks [Booty Banded]
➜ Mountain Climbers [Booty Banded]
2x
∎ Decline Situps
➜ Decline Russian Twist
2x
∎ Karaoke [Horz. Turf]
➜ Calf Raises
2x
Pick Your Favorite 2 Stations Repeat
Interval
50s Work/10s Rest/Swap Halfway
∎ Surfer Burpee [Alternate]
∎ Pogo Jump [R/L]
∎ 1 Pushup ➜ 6 Scissor Climbers [Combo]
∎ Lateral touch n’ Jump/ Ab Run
∎ BW SRDL [R/L]
∎ 5 Crunches ➜ 1 Get Up [Combo]
2x
❄ Group Stretch ❄
