Do Everything SpinCamp Today!

‎"My dear, I have kicked more ass than you have sat on".

~~Zotoh Zhaan 

(character from Farscape)

45 minutes of cycle intervals and hills and then we will do the following BootCamp style weight training 
“Deadlift and Push-ups”
 -1 Deadlift, 1 Push-up
 -2 Deadlift, 2 Push-ups
 -3 Deadlift, 3 Push-ups 
continue repeating this set for 10 minutes, try to fit in as many reps as you can, keeping good form.

4 sets!
25 Kettlebell Swings (24kg./16kg.)
10 Lateral Hops burpees (over and back = 1 on this workout)
25 AbMat Sit-ups (unanchored) 

"When anyone tells me I can't do anything... I'm just not listening any more." 
Flo Jo

This is a new song for me! I will be playing it in cycle today...using it for a hill...uptempo and awesome!

June Spin Camp!

When people asked how old she was, she would say 1009365 more or less because she was so glad to be alive that she counted every day a birthday! 

(Brian Andreas, Storypeople)

I love StoryPeople!!!

Today's Class..45 minutes of cycle intervals and hills

then

bottom to bottom tabata squats

abmat situps vs jump squats Tabata Style

1 minute of the following

Deadlifts

Pistol Squats

Burpee Box Jumps

Leg Pushdowns

Pushups (hand release style)

1 minute rest

repeat 4 times~

Never lose sight of the fact that the most important yardstick of your success will be how you treat other people – your family, friends, and coworkers, and even strangers you meet along the way.
-Barbara Bush

Since we are leaving tomorrow for vacation, I thought I would play this song in class today to celebrate!