Fit body boot camp
July 3, 2018
Monkey Humpers, Smurf Jacks and Bear Crawls…OH MY!!!
July 3, 2018

Hipster Intervals

  • When: 07/02/2018
  • Q: River runner
  • Pax: Brainiac, Rameses, Sunshine, Simmer, Nemo, Juliet, Flow, Money Maid, Einstein, Ulta, River Runner, Floret

Warm Up

15 jumping in cadence, 15 through the tunnels in cadence, 15 windmills in cadence

Interval Set ONE: 45 sec exercise 20 sec rest

1 arm press with knee lift

front squat with rotational press left side

front squat with rotational press right side

bent over row right side

bent over row left side


tricep kickbacks

forward chop with alternating knee lift

hammer curl to shoulder press

sumo squats

Run around the parking lot

Interval Set Two 60 sec work 20 sec rest

Roll Ups

Bird Dogs

Reverse Crunch


Flutter Kicks


Dirty Girls

Windshield Wipers

Run around the parking lot


We got through two sets of round one and one and a half sets of round 2

Four Facts about July 4th

Only two people signed the Declaration of Independence on July 4th, John Hancock and Charles Thompson.

July 4th wasn’t a federal holiday until 1870

To avoid cracking it, the Liberty Bell has not been rung since 1846. To mark July 4th it is symbolically tapped 13 times

The original flag had the stars arranged in a circle to show that all the state appeared equal

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