Happy Fourth of July DF

Happy Fourth of July DF we have lots going on in today's blog so first I will start off by saying that because DF is closed on Friday for the 4th and Saturday the 5th we came up with two workouts for you to do while at home or away on a weekend trip! 

First is a body weight work out
Make sure you guys foam roll and stretch doing a dynamic warm up 

Worlds Greatest Stretch 30 sec each side
Side Plank 30 sec each side
6pt Zenith 5 ea (hands knees and toes, extending that arm up to the ceiling, alt arms)
Knee Hugs 10 ea
Toy Soldiers 10 ea
SL Glute Bridge 10 each
25 Jumping Jacks
5 Wave Squats 

Body Weight Work out
Front plank with reach 10 each arm
Side plank with rotation 10 each side
Rest and repeat 2x

20 Body weight squats
20 Push-ups
20 mountain climbers each leg
Rest and repeat 2x

20 Body weight lunges (10eachleg)
20 Burpees (with or with out the push up  your choice :)  )
20 BW get-up sit ups (if you don't remember what a get up sit up is a front plank is a good substitution) 
Rest and repeat 2x

FINISHER: Speed Skaters 20:10 5x
20 seconds of work 10 seconds rest


And for those of you who have KB's at home here is an alternative
(again warm up and foam roll)

1 minute of single arm KB swings Left Arm
1 minute of single arm KB swings Right Arm
Rest and repeat 2x

10 Push ups
10 KB Goblet Squats
10 each KB hot potatoe
Rest and repeat 3x

10 KB Deadlifts
10 each arm Over Head Presses
1 minute Front Plank
Rest and repeat 3 times

FINISHER KB Figure 8's for 30:30 5x

ENJOY GUYS AND HAVE A HAPPY SAFE HOLIDAY WITH YOUR FAMILY AND FRIENDS

This Months Shakes of the month are: RED WHITE AND BLUEBERRY (which is awesome) and PINEAPPLE UPSIDE DOWN CAKE (which is yummy as well) get them while they are here guys!

And a very Happy Birthday to all DF members who have a birthday this month!

7/4 Adrienne Rively
7/4 Michelle Tucker
7/6 Elaine Khanwilker
7/15 Kaitlin Deitz
7/15 Otilia Enica
7/16 Diane Ashton
7/16 Mary Eyler
7/17 Kathy Madeya
7/18 Debby Roble
7/25 Sheryl Simon
7/25 Sherri Edwards
7/28 Mike Doak
7/28 Raucheline Akindele
7/29 Mary Ann Farell

Also make sure you guys please welcome the new members entering in from June this month! You guys always do a great job of making everyone feel welcome and we really appreciate it!

Lynnae, Mary Kate, Latasha, Michelle, Nisha, Kaitlin, Ryan Andrea, Lori and Veronica

And last but not least! Frequent Sweaters! You guys had made atleast 10 OR more visits in June Congratulations guys and thanks you so much!

Ann Miner
Jackie Saladino
Amy Pusateri
Jan Hutchison
Janet Cuda
Donna Kanner
Greg Muiter
Melanie West
Lynnae Krehl
Vicki Rothermel
Kathy Madeya
Andrea Morse
Julianne Schlueb
Adrienne Rively
Michele McCann
Marian O'Neill
Debby Roble
Deanne Braksator
Debbie Crissinger
Paula Heinricher
Chris McCuen
Diane Ashton
Mary Ann Rusbarsky
David Goldstein
Diane Marzula
Rosemary Robinson
Mike Sulkoske
Kim Hays
Eleanor Sargent
Kelly Calloway 
Frank Zappala
Lisa Paulson
Mark Paulson
Nisha Bhat 
Mary Ann Farrell
Lori Ross
Mary Lou Shenot
Ann Valcarcel
Allison Henne
Carol Scanga
Sheryl Simon
Claire Hartman 

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