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!

5 - 4 - 3 - 2 - 1

Q ~ Survivor

Pax ~ Ginger Spice, Wedding Singer

------------------------------

5      5 Minutes

·      Run/walk/weighted walk (Round 1)

·      1 minute High Knees (Round 2)

·      1 minute Jumping Jacks

·      1 minute Mountain Climbers

·      1 minute Butt Kicks

·      1 minute Run in Place

4     4  Minutes

·      1 minute Lunges

·      1 minute Calf Raises

o  Repeat for 4 minutes

3      3 Minutes

·      10 Push Up

·      10 Biceps Curl

·      10 Triceps Extender

·      10 Triceps Kick Back

o  Repeat for 3 minutes

2     2  Minutes

·      30 seconds Squats

·      30 seconds Jump Squats

·      30 seconds Prisoner Squats

·      30 seconds Wide/Narrow Squats

1     1 Minute

·      Plank

REPEAT




Every Minute on the Minute- BURPEE!!!

Y'all this one kicked my own booty!  Thanks for sticking with me.  I never thought I would look foward to a burpee.  Thanks Brit, Spike, Kazoo, Wedding Singer, Murph,  Traverse and Prosecco for joinng me!  #bettertogether

Contdown

Countdown

April 29th, 2021

Thursday 6pm

Q - Murph

The Pax: Persico, Hobbit, Sparks, Mudpie, Mudpie JR, Ginger Spice, Traverse, and Murph

Warm-up: stretch

The thing: We did 99 through 33 for a total of 464 jumping jacks, crunches, calf raises, and wall sit. We also did 42 monkey humpers!


99 jumping jacks

99 crunches

99 calf raises

99-sec wall sit/squat hold

9 monkey humpers

66 jumping jacks

66 crunches

66 calf raises

66-sec wall sit/squat hold

6 monkey humpers

33 jumping jacks

33 crunches

33 calf raises

33-sec wall sit/squat hold

3 monkey humpers

88 jumping jacks

88 crunches

88 calf raises

88-sec wall sit/squat hold

8 monkey humpers

55 jumping jacks

55 crunches

55 calf raises

55-sec wall sit/squat hold

5 monkey humpers

22 jumping jacks

22 crunches

22 calf raises

22-sec wall sit/squat hold

2 monkey humpers

77 jumping jacks

77 crunches

77 calf raises

77-sec wall sit/squat hold

7 monkey humpers

44 jumping jacks

44 crunches

44 calf raises

44-sec wall sit/squat hold

4 monkey humpers

11 jumping jacks

11 crunches

11 calf raises

11-sec wall sit/squat hold

1 monkey humpers

 

Cooldown: Stretch


10 Minute AMRAP

 Q: Survivor

Pax: Wedding Singer, Ginger Spice, Twinkle Toes, Aristocat, Murph, Gator, & Sparks

Warm Up:

10 Tin Soldiers

10 Jumping Jacks

10 Butt Kickers

10 High Knees

10 Jump Squats

Run/Weighted Walk/Walk 1 lap

 

10 Minute AMRAP 

 

Round 1 

15 Biceps Curls 

15 Shoulder press

15 Triceps extension 

15 Push Ups

 

Run 1 lap

1 minute plank

 

Round 2 

15 Squats

15 lunges (each side)

15 donkey kicks (each side)

15 fire hydrants (each side)

 

 

Round 3 (shortened to 7 minutes)

20 crunches 

20 dirty girls  

20 supermans

20 flutter kicks





Kickboxing Fun

Thank you Blue Angel, Prosecco,  Spike, Aristocat, Hobbit. Survivor,  Hot Wheels and Wedding Singer for joining me in some kickboxing fun!  You ladies rocked it!!

Alllll the pushups

 The Q - Major Payne

The PAX - Ginger Spice, Twinkle Toes, Aristocat, Murph, Spike, Mudpie, Sparks, Wedding Singer, Clutch, Red Velvet, Traverse, Kazoo

FNG - Theo



The Thang

Warm Up: 

Jumping Jacks

Arms Circles

Vinyasa,

2 lap run


Round 1 (x2)

Renegade Rows - 10 each side

Standard Pushups - 10

Downward Dog Crunches - 2 sets

Round 2 (x2)

Shoulder Shrugs  - 10 each side

Staggered Pushups - 10

Flip Flop Crunches - 6 each side

Round 3 (x2)

Balance Arch Press - 10 each side

Wide pushups - 10

Head Shoulders Knees Toes Plank - 3 sets


Cool Down:

1 lap run

Shoulder stretches

4 Rounds with the Trees

 Q ~ Survivor

Pax ~ Prosecco, Ginger Spice, Hobbit, Hot Wheels, Traverse 

FNG ~ Gator

Warm Up ~ 5 minute walk/weighted walk/run


Round 1: Arms (20 reps of each; repeat 3x's) - Curl & Press - Run to 1st tree ~ Triceps Extension ~ Run to 2nd tree ~ Side Raise ~ Run Back to Start


Round 2: Legs (20 reps of each; repeat 3x's) - Calf Raises - Run to 1st tree ~ Squats ~ Run to 2nd tree ~ Single Leg Deadlift (20 each side) ~ Run Back to Start

Round 3: Cardio (20 reps of each; repeat 3x's) - Jumping Jacks - Run to 1st Tree ~ High Knees ~ Run to 2nd Tree ~ Mountain Climbers ~ Run Back to Start

Round 3: Abs (20 reps of each; repeat 3x's) - Standing Side Crunch  ~ Run to 1st Tree ~ Reverse Dumbbell Chop ~ Run to 2nd Tree ~ Core Stabilizer ~ Run Back to Start