@Cj Wehrkamp can you post the way to do the push up and squat challenge to measure progress. I think it is counting how many in a minute but can’t remember. Thanks

Who’s ready to feel AMAZING this Sunday? 🙌 Let’s take 15 minutes to reset, relax, and stretch out those muscles after a busy week! 💆‍♀️💪 Here’s your 15-Minute Stretch Routine to loosen up and get ready for the week ahead! 🧘‍♂️ The Stretch Routine: 1. Neck Circles – 1 min (gently roll your neck in both directions) 2. Shoulder Rolls – 1 min (forward & backward) 3. Standing Side Stretch – 1 min each side (reach your arm overhead, lean to the side) 4. Chest Opener Stretch – 2 min (clasp your hands behind your back and gently lift) 5. Cat-Cow Pose – 2 min (alternating between arching and rounding your back) 6. Seated Forward Fold – 2 min (reach for your toes, let your head relax) 7. Child’s Pose – 2 min (sit back onto your heels and stretch your arms forward) 8. Seated Spinal Twist – 1 min each side (twist gently to both sides) 9. Happy Baby Pose – 2 min (lie on your back, grab your feet, and gently rock side to side) 10. Deep Breaths – 1 min (inhale deeply, exhale slowly) 💥 Now it’s your turn! 💥After you finish your stretch, drop a comment below and let us know how you feel! 🌿 Did you feel more relaxed? Energized? Ready to take on the week? 💬 🎯 Don’t forget – stretching is a great way to improve flexibility, reduce stress, and enhance your recovery! 🌟 Who’s stretching with me today? 🙋‍♀️💪 Let’s get ready for the week ahead, together! 👇 Drop a comment after you finish!

Looking for a quick, effective workout to target your glutes, back, and obliques? 💪 Try this 30-minute circuit you can do anywhere! It’s perfect for building strength and toning these key areas! 🔥 Warm-up (5 Minutes): • Bodyweight Squats – 1 min • Hip Circles – 30 sec each direction • Arm Circles – 30 sec each direction • Side Bends – 1 min • Hip Hinge (Good Mornings) – 1 min 🍑 Circuit 1 (8 Minutes): Glutes on Fire (40 sec work / 20 sec rest x 2 rounds) • Glute Bridges • Sumo Squats • Reverse Lunges (Alternating) • Fire Hydrants (20 sec each side) • Jump Squats 1-minute rest between rounds. 🔥 Circuit 2 (8 Minutes): Back & Obliques (40 sec work / 20 sec rest x 2 rounds) • Renegade Rows • Side Plank Hip Dips (20 sec each side) • Superman Back Extensions • Russian Twists • Bent-over Dumbbell Rows 1-minute rest between rounds. 💥 Finisher (5 Minutes): Core Blast (Alternate between the two exercises for 30 sec each for 5 minutes) • Plank Jacks (forearm plank while jumping feet in/out) • Bicycle Crunches (keep that core tight!) 🧘‍♀️ Cool-down (2 Minutes): • Child’s Pose – 30 sec • Seated Forward Fold – 30 sec • Figure Four Stretch – 30 sec each side 🚀 Give this workout a go and feel the burn! Don’t forget to cool down and stretch after. Tag a workout buddy and let’s get those gains together! 💥🍑

Do a little warm up and then get straight to work! 💥 Try this killer circuit to sculpt those legs, tighten your abs, and pump up your biceps! 👊🏽 Circuit 1: Legs & Abs (Repeat 2x) 🏋️‍♂️ Goblet Squats – 12 reps 🤸‍♀️ Reverse Lunges – 12 reps per leg 💥 Plank to Knee Tucks – 15 reps 🔥 Russian Twists – 20 reps Circuit 2: Biceps & Legs (Repeat 2x) 💪 Dumbbell Bicep Curls – 12 reps 🦵 Alternating Step-Ups – 12 reps per leg ⚡️ Hammer Curls – 12 reps 🏆 Wall Sit – 45 sec hold Circuit 3: Abs Finisher (Repeat 2x) 🚴 Bicycle Crunches – 20 reps ⬆️ Leg Raises – 15 reps 📏 Forearm Plank – 1 min hold Get ready to feel the burn! 🔥 Tag a friend and try this workout together! 🏋️‍♀️ Is your friend not part of our group yet?? Invite them by sending them this link —> https://www.skool.com/fit-healthy-university/about

Parents, this one’s for you! 💪 Grab your kids and head outside for a fun, fast-paced workout that’ll have you all moving, laughing, and sweating together. Let’s make the most of your 15-20 minutes! ⏳ Warm-up (3 minutes): • Jog/Walk in place – 1 min 🏃‍♂️ • Jumping Jacks – 30 sec 🏋️‍♀️ • Arm Circles – 30 sec 🔄 • High Knees – 1 min 💥 Circuit (Do 2-3 Rounds): 1. Parent-Child Relay (3 min) 🏃‍♀️🏃‍♂️ • Sprint to a marker, tag your kid, and they run back! Keep it going for 3 minutes! 🔄 2. Squat High-Five (1 min) 🙌 • Face each other, squat, and high-five at the bottom! 👏 3. Bear Crawl Races (2 min) 🐻 • Both of you bear crawl across the yard! Who’s faster? 🏁 4. Plank with Kid on Your Back (1 min) 🐒 • Hold a plank while your kid rides on your back. Challenge accepted? 💪 5. Jump Squats (1 min) 🦘 • How many can YOU do in 1 minute? Let the kids count! 🔢 Fun Finisher (2-3 min): • Sprint Tag! 👨‍👧 • You chase them, then switch! Sprint for 1 minute, rest for 30 sec, then go again! 😅 Cool-down (2 min): • Stretch it out together and take deep breaths. 🧘‍♂️ Let’s make this weekend ACTIVE and FUN! 💥 Go outside and crush it! 👊 Let us know how it goes below! ⬇️