I heard you! It sounds like there are a handful of members who don’t love Turkish Get Ups. They’re boring, pointless, too many are in the workout, etc. We heard a lot of different reasons. BUT, that’s the beauty of following a program; sometimes you do things you...

Happy Friday, Let's talk about protein, a macronutrient you've probably heard plenty about. Protein provides essential amino acids that help build and repair tissues in your body, particularly skeletal muscle. Since muscle is composed of these amino acid building...

Where does SQD5 stand out among the different of training approaches in the fitness industry? We craft engaging workouts that infuse variety and enjoyment into a consistent training framework. When SQD5 was established, I aimed for our Aesthetic workout to be known...

Many are familiar with the directive to lose weight, but is this really the best approach for health? It's time to consider building muscle instead of merely shedding pounds. The Issue with Weight Loss Focus The prevailing weight loss culture, encouraged by health...

Welcome to the next six weeks of Aesthetic! 💪. Get ready for epic pumps and innovative ways to stimulate muscle growth, all while having a blast. Look out for new methods to boost intensity and volume, along with the return of some exercises that are making a strong...

Introduction Nail standing, an ancient practice often associated with martial arts and meditation, is a fascinating form of exercise that offers a variety of health benefits. It involves standing barefoot on a bed of nails, which, despite sounding daunting, is a...

One thing that frequently crosses my mind is how to make nutrition simpler for you. Changing habits in today's world is tough with all the distractions and stress. Add in loads of conflicting nutrition advice, and it's no surprise that many feel overwhelmed. Yet, we...

Starting a new fitness regimen can be exciting, but it's also easy to fall into traps that stall progress. Whether you're returning from a break, recovering from an injury, or beginning a new training cycle, it's important to set realistic expectations to maintain...

"Hey, I just missed four days of training last week. I was sick and I’m wondering where I should restart. Should I go back to the first day I missed and just follow along behind?" It's a common dilemma for many fitness enthusiasts: you've set a steady workout rhythm,...

Knowing what levers to pull to really get fitter is more simple than you might think. It usually comes down to just a few basics. But that doesn’t mean it’s easy. We naturally get distracted and tempted to add one thing after another on top of our workouts. Or try an...

This week, we delve into the significance of protein in enhancing muscle mass, increasing caloric burn, boosting energy levels, and reducing cravings. Let's explore practical ways to integrate protein-rich meals into your daily diet, complete with detailed ingredients...

HYROX consists of a 1 km run followed by one workout, repeated 8 times. In order to complete the entire HYROX race and receive a valid finishing time, the participants must complete the runs and workouts in the designated order (run, workout, run, workout, etc.) until...

SQD5 is not just about building muscle and looking good; it's a comprehensive approach to improving your overall fitness and health. It focuses on enhancing your functional movements, strength, flexibility, and cardiovascular endurance, all while promoting a...

Hey there, fitness warriors! You've just crushed a Squad 5 Training class, and now it's time to shift gears and focus on your post-workout recovery. Recovering like a pro is the secret to optimizing your results, preventing injury, and feeling your absolute best. So,...

Are you feeling uninspired by your current workout routine? If you're eager to elevate your fitness regimen and experience a uniquely effective and exciting workout, then it's time to explore the ultimate fitness solution: Squad 5 Training classes. In this article,...

A Week's Worth of Healthy, Time-Saving Meals **Introduction** In the hustle and bustle of daily life, maintaining a nutritious diet can be a challenge, especially when time is short. One of the most common dietary pitfalls is reaching for quick, carb-heavy snacks when...

What World Champions Have in Common There are two truths about people who have reached expert level. World Champions always use the fundamentals. Fundamentals don’t unlock World Champion results. Every player, competitor, or team that wins a world championship sticks...

Every day, I receive inquiries via email or direct message from individuals seeking advice on enhancing their chest muscles and firming their abdominal area. Implicit in many of these queries is the desire to target specific body parts for growth or fat reduction. A...

We have joined forces with Europe's largest fitness race HYROX, becoming the Official training centre for HYROX in Qatar.The SQD5 training system is the perfect program to get you race ready. In addition to our existing progressive, science-based training programs, we...

With a little practice and some helpful tips, anyone can get better at pull ups. In this guide, we'll go over some beginner-friendly steps to help you increase pull ups in your training.   Pull ups are an excellent exercise that work multiple muscle groups in the...

Before engaging in any kind of physical activity, it is important to warm up. This is especially true for leg day. Warming up before leg day helps to reduce the risk of injury, improve circulation and flexibility, and help to prepare your body for a more strenuous...

Are you looking to get back into shape, but feeling lost with all the health and fitness advice out there? Hiring a personal trainer may be just the resource you need. But is it worth getting a personal trainer?    In this article, we’ll weigh the pros and cons...

Are you looking to get fit with an exciting and challenging exercise? Kettlebell workouts are an amazing way to build strength, balance, and flexibility.   With their combination of cardio and strength training, kettlebells provide a complete workout that will...

Is it better to be leaner before starting a strength training program? Are there any benefits to being heavier when trying to bulk up? The reality is that it depends on a variety of factors, including your current weight, body composition, and fitness goals.  With the...

We know push-ups are great for building upper-body strength, but how do you know you’re doing them correctly? Here’s a short guide to get you started on the right track.  Perfecting Push-ups For Chest Definition A push-up primarily works the chest, shoulders, triceps,...

Looking for an easy workout you can do daily to fill in spaces in between gym classes, or stay consistent while traveling? We’ve got seven simple workouts that you can do every day.  7 Easy daily workouts to do Each of these everyday exercises can be done at the gym...

Committing to a well-rounded gym routine is an amazing goal especially if deciding to join Squad5. But also what you commit to outside of the SQD5 Studio is also important. In fact, it completes the entire package — if you’re completing out all the reps but...