Welcome to FiA ENC Greenville!

Thanks so much for checking out FiA ENC Greenville! We are a community of women who meet for free, peer lead workouts and so much more. Workouts are free and open to all women of any shape, size, fitness level, race, religion, etc. Whatever stage of fitness or life you are at, FiA is here to support and provide a completely judgement free zone! Please check out more about our region here, and our weekly schedule is here!

10-min circuit

10-min Circuit

January 26th 2023

Q - Murph

The PAX

Digger (Respect), Bad Wolf, Hot Wheels, Wedding Singer, Rapunzel 


Stretch/Warm-up

Arm circles, good mornings, good evenings, butt kicks, over the fence (backward and forward).


The Thing

10 min circuit - 2X

  1. Jump Rope - 1 min

  2. Star Jumps - 30 sec

  3. Mountain Climbers - 1 min

  4. Push-ups - 30 sec

  5. Jump Lunges - 1 min

  6. Overhead squats (weight optional) - 1 min

  7. Squat hold with weight - 30 sec

  8. Jump Lunges - 1 min

  9. High Knee Jumps - 30 sec

  10. Plank - 1 min

  11. Crunches - 1 min

  12. High knee - 1 min

Run a down and back between each set.


Cool Down - Stretch


Quote 


Last of 2022

 



At the bottom of the garage 7 times 

5 burpees 

10 push-ups 


 Weighted walk up  to next level 6 times 

5 jump squats 

10 lunges 

15squat thrusters 

Leave weights run down repeat bottom exercises 


Do this until you reach the top of the deck weighted walk down and repeat bottom exercises.


Great work ladies! Thanks for joining me for the last post of 2022! I hope 2023 brings good health and happiness to each of you.

FiA Love, 

Hot Wheels 

25 days of Christmas

25 days of Christmas

December 10, 2022

Q - Murph


Pax: 

Ginger Spice, Digger (respect), Wedding Singer, Spike, Volunteer (respect), and Murph

Stretch/Warm-up

  • Stretch

The thing


Quote

It is often the small steps, not the giant leaps, that bring about the most lasting change. - Queen Elizabeth II


Happy December - No Jumping HIIT


Q - Heavy J

PAX - Hot Tub, Veggie, Rice Krispy

The THANG:

December 1, 2022

HIIT Workout (all standing, no jumping)

 Warm up (arm circles while stepping, knee circles, windmills, lunge and reach, run the keyhole)

 (50 sec on and 10 sec rest)

Step Out Knee Tuck

Squat Walk to Knee Drive

Grapevine Knee Drive

Press Up to Forward Squat

Up to Side Arm Reach (twist lunge)

Knee Drive Step Back (knee up then other leg lunge back)

Knee Drive with other leg

Side Step Leg Lift (to side)

Side Step with other leg

Knee Drive to Kick

Knee Drive to kick other leg

Curtsy lunge

Side Lunge

Squat Walk Reach Up

Hamstring Curl (kickback)

Heels Up Skinny Squats (arms in front)

Sumo Squat Heels Lift

Squat Pulses (2 left, 2 middle, 2 right)

Speed skaters

Knee Crunches and Punches (4 each)

Oblique Crunch w/ Kick

Oblique crunch other side

X Floor Touch

Star Knee Taps

Seal Step Out/In

Sumo Squat punches

Lateral Squat Walk (1 step to each side)

2 Side Steps & Clap under leg

Ankle Taps

 

Pax choice abs

Cool down/stretch

 

 

 


Never Miss a Monday!!!

Never Miss a Monday!  Thanks for coming out Spike, Wedding Singer, Ink'd, Hurricane, Digger RESPECT,  Blue Angel and T-Bone RESPECT!!!  #bettertogether #StrongerTogether #FiAENC #fiaencgreenville #findmeatfia #fiafaces

Don't be a Grinch!

Don't be a Grinch

November 26th, 2022

Q - Murph


Pax: 

Spike, Ginger Spice, Digger, Captain Hook, Volunteer, & Hot Wheels


Stretch/Warm-up

  • Stretch


The thing

One minute of work, 20 seconds of rest. Three rounds.

  • Grinch Squats (jump squat, turn, hands on hips, belly out)

  • The Max March (march in place, turning side to side)

  • Cindy-Lou Lunge Right (knee to the ground, point toes, swing arms)

  • Whoville Hops (side to side, high knees, shuffle) (or skaters)

  • Mt. Crumpit Climbers (mountain climbers)

  • Christmas Tree Stealing (jumping jacks - hands up and out)

  • Mean and Green (quick feet jump, pause on 3, hand shuffle pause)

  • Grinch Chimney Sweep (side to side dodge squat)

  • Cindy-Lou Lunge Left (knee to the ground, point toes, swing arms)

Quote

    "I'm all toasty inside" - The Grinch.


Wednesday Happy Hour