⚡️ Ready to join the Micro Squad?
💜 Working out with us is all about how you FEEL, not about how you look. We’re challenging toxic fitness culture by focusing on getting your body moving and helping you build confidence.
2️⃣ We have 2 different ways to workout with the Micro Squad!
💻 Join the Member Site → for follow-along class-style workouts
📱 Join the Strength App → for Strength based training programs to follow at your own pace
💕 We have 2 membership levels to join our member site:
✨ Sparkle Membership is $12 per month
🪄 Magic Membership is $20 per month
👀 Swipe through to see all the themed classes, program, and monthly workout quests is included in each membership level!
💪 The Strength App is $20 per month and current members get a 15% discount!
🏋️♀️ Most of our workouts don’t require any equipment! We give at home substitution recommendations for any items you may need.
⚡️ Ready to join the Micro Squad? Comment “JOIN” and we will DM the link to more info!
✨ We get asked all the time, “What fitness items do I need to start working out?”
💖 So we put all our recommendations together into a “Starter Pack” list! This makes it easy for you to know what is most important to have, if you want to purchase things to start your fitness journey!
⚡️ All of these items can be used for about 90% of all Micro Squad classes! (Psst thats over 400 classes!)
⚔️ These items are also great basics to help you start Valkyrie Squad and all our other programs!
🧱 Yoga blocks, resistance bands, weights and more! Plus a foam roller, because EVERYONE can foam roll!
💫 Note that none of these items are required to be part of the squad. The Squad leaders always give at-home options when possible if you do not have the equipment. This list if for those ready to purchase items on their fitness journey.
🛍 Ready to add to your workouts? Comment “STARTER” and we will DM you our Amazon list with all the items in the Starter Pack!
❓ You’ve got questions? We’ve got answers!
📜 Our FAQ is your guide to all things Micro Squad!
🧠 The FAQ has IN DEPTH answers to questions like:
2️⃣ What’s the difference between the 2 memberships?
💖 What programs should I start with as a beginner?
⚡️ What other cool themed classes do you have?
💪 Does the strength app have a free trial?
🔥 Plus sooooo much more! Check out our full FAQ at TheMicroSquadFAQ.com
📓 Welcome to Back 2 Basics: Walking - another chapter of our Back 2 Basics program!
👟 Back 2 Basics: Walking - is like our Walking 101 class, the fundamentals of steps!
📝 Lesson 3: How to Make Walking Feel Good
1️⃣ What shoes do I wear?
👟 Find what shoes feels good, not what’s trending. If your feet hurt, everything else will too. It should be a supportive shoe and as much little or as much cushion as YOU prefer
2️⃣ It’s all about posture!
🧍Think tall! Relax your shoulders, tuck your tailbone under, transfer your weight evenly from one foot to the other, then let your arms swing naturally.
3️⃣ How fast should I walk?
💨 Your pace should be comfortable! If you can breathe, look around, and not hate your life… you’re doing it right.
🚫 Not every workout needs to feel intense.
You can still Train like the main character…
even if today’s quest is just a walk.
👟 Want walking shoe recommendations? Comment “SHOE” and we will DM you Sam’s recs!
⚡️ Want more intro fitness basics? Try our Back 2 Basics Program! Comment “BASIC” and we will DM you the link!
🐉🗡️ Try out this Tactical Battle Spin, Dragon Rider!
▶️ Watch the video for a full how-to break down of the tactical battle spin!
🗡️ Grab your weighted daggers from @dragonsedgeco to help you channel your defense of Basgiath!
🏰 Mission: Defend Basgiath workout is an official Micro Squad x Dragon’s Edge Workout!
🐲 This is a Fourth Wing–inspired full-body workout using weighted daggers to build strength, coordination, and endurance.
🫵 Ready to accept the mission to defend Basgiath? Take the workout for FREE on Youtube! Comment “MISSION” and we will DM you the link!
⚡️ Want to graduate from Basgiath? Take ALL our Fourth win inspired workouts at the Micro Squad! Comment “SQUAD” and we will DM you more info about joining!
🐉⚔️ NEW WORKOUT: Dragon Rider Training
🏰 Welcome cadet! Your second mission: Dragon Rider Training!
🗡️ Grab your weighted daggers from @dragonsedgeco - this is an official Micro Squad x Dragon’s Edge Workout!
🐲 This is a Fourth Wing–inspired full-body workout using weighted daggers to build strength, coordination, and endurance.
👇 Workout Details Below:
⏱️ 25 minute workout
⚡️ HITT Style Workout
💃🏻 Total Body Workout
📚 Bookwyrm Trope
🖤 Squad Leader Sam teaches this class!
🔄 Ovulatory Phase Workout for those who track!
✨ Sparkle and 🪄 Magic level members have access to this workout!
⚫️ Bosu ball (the ball Sam is standing on) is an optional prop in videos shown!
🫵 Ready to train as a dragon rider? Take the workout for FREE on Youtube! Comment “TRAIN” and we will DM you the link!
⚡️ Want to graduate from Basgiath? Join the Micro Squad! Comment “SQUAD” and we will DM you more info about joining!
🪩 Join Squad Leaders Sam, Gabby, Mia and Lydia at the Micro Squad!
⚡️ Join the Squad, where fandom meets fitness and normal workouts can suck it! This is the Micro Squad!
🩵 Working out with us is all about how you FEEL, not about how you look. We’re challenging toxic fitness culture by focusing on getting your body moving and helping you build confidence.
2️⃣ We have 2 different ways to workout with the Micro Squad!
💻 Join the Member Site → for follow-along class-style workouts
📱 Join the Strength App → for Strength based training programs to follow at your own pace
💕 We have 2 membership levels to join our member site:
✨ Sparkle Membership is $12 per month
🪄 Magic Membership is $20 per month
👀 Swipe through to see all the themed classes, program, and monthly workout quests is included in each membership level!
💪 The Strength App is $20 per month and current members get a 15% discount!
🏋️♀️ Most of our workouts don’t require any equipment! We give at home substitution recommendations for any items you may need.
⚡️ Ready to join the Micro Squad? Comment “JOIN” and we will DM the link to more info!
🛡️🐉 NEW WORKOUT: MISSION: Defend Basgiath
🏰 Welcome Dragon Rider to your first mission: Defend Basgiath!
🗡️ Grab your weighted daggers from @dragonsedgeco - this is an official Micro Squad x Dragon’s Edge Workout!
🐲 This is a Fourth Wing–inspired full-body workout using weighted daggers to build strength, coordination, and endurance.
👇 Workout Details Below:
⏱️ 20 minute workout
⚡️ High Intensity Pilates
💃🏻 Total Body Workout
📚 Bookwyrm Trope
🖤 Squad Leader Sam teaches this class!🔄 Ovulatory Phase Workout for those who track!
✨ Sparkle and 🪄 Magic level members have access to this workout!
🫵 Ready to accept the mission to defend Basgiath? Take the workout for FREE on Youtube! Comment “MISSION” and we will DM you the link!
⚡️ Want to graduate from Basgiath? Join the Micro Squad! Comment “SQUAD” and we will DM you more info about joining!
⭐️ MAY THE 4TH BE WITH YOU!! Celebrate Star Wars with our May featured workouts! Use the force to complete all of these workouts. Will you end up a Jedi or aa Sith Lord?
🖥️ This month’s featured workouts are in a galaxy far far away! Try them all now on our member site!
👋 This is the Workout You’ve Been Looking For - Jedis, Padawans, join Sam in this full-body workout, lightsaber optional
💥 Episode VI: Revenge of the SIxTH - We venture to the dark side for this quick and fiery workout tapping into our villain side
🚀 Episode VII: Attack of the Lunges - The glutes are awakening! Jedi Sam must lead you into the resistance to activate the notoriously lazy glute muscles
💚 The CHILD Workout - This is the way.... for 30 minutes. Grab your sliders and let’s celebrate the Baby Yoda and the return of the Mandalorian
🦵 May The Lunge Be With You - A H.I.P. class that’ll turn you into a Jedi or turn you to the Dark Side
💙 Mando Monday Christmas Special - You read that right! A special dedicated to Mando and The Child
⚡️ Join The Micro Squad to take these full workouts today! Comment “SQUAD” and we will DM you the link!
⚡️ Micro Squad isn’t just about working out, it’s about making sure you have proper form to keep you safe while you workout!
🦵 That’s why all our Squad Leaders make sure to the time in each class to instruct you on the proper form for a move, so you can protect yourself from injury.
🫵 We want you to feel empowered in you workouts, keep you safe, and make sure you feel strong and capable in each class!
👀 Looking for even more form help? Check out the “Squad Secret Fixes” section of out website! It has specific form videos to help you master your form (plus a few extra secrets)!
✨ Ready to join the squad? Comment “SQUAD” and we will DM you more info!
🌎📚 Celebrate World Book Day with a book themed workout from @themicrosquad !
🏋️♀️ Join certified fitness instructor and squad leader @bodysamantix as she leads you through book themed workouts!
📖 Inspired by her favorite books, Sam took her favorite stories and turned them into workouts!
📗➡️ Swipe to see how many bookwyrm workouts we have!
⭐️➡️ Check out the workout reviews for the book themed workouts!
⚡️ Ready to channel your favorite book main characters in your workouts? Join the Micro Squad! Comment “SQUAD” and we will DM you more info!
👇 Have you taken one of our bookish workouts? Share about it below or share what you’re reading for World Book Day today!
#worldbookday #themedworkouts #homeworkout
Juggling multiple deadlines and heavy workloads is no joke. Some days, I work on 3 separate projects at a time, immediately after logging off from my day job, and still find time to write. Maybe.
While I have incredible support from friends and clients, one friend in particular stepped in to really help me out when she realized how much drawing I do every day!
@bodysamantix of @themicrosquad is my incredibly talented, badass friend who directed me to her fitness app Micro Squad to pull together a series of flexibility and mobility moves to really help me out before, after, and in between my workloads.
My wrists are a cracking mess, and my back makes me cry out on a daily basis, but taking the time to breathe, prep my shoulders and wrists for a long day of work will absolutely ensure that my body and mind are ready for the day. I love to do these moves during breaks, and even before bed!
Thank you Sam for having me as a part of the squad and setting me up for success with my crazy workload!
#indieauthor #authorlife #illustrator #mobilitytraining #flexibility
