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!

Thursday Tabata



 Thanks did joining me ladies! 

10/5/23

Q: Hot Wheels 

PAX: Wedding Singer, Spike, Digger -Respect, Stitch -Respect, Ginger Spice -Respect 

40 seconds work 10 rest 

Round 1 

Skull crushers 

Squats 


Round 2 

Side lunge 

Mountain climbers 


Round 3 

Biceps curls

180 squats 


Round 4 

Squat thrusters

Push ups 


Round 5 

Front row 

Step back lunge 


Round 6 

High knees  hold weight over head 

Donkey kicks


A beautiful fall day!

9/28/23

Q- Murph


Pax:  Hot Wheels, Digger (respect), and Wedding Singer.



The thing:

Stretch - arm circles, over the fence, butt kicks, high knees


Part 1 - Core

  1. Lay on the floor and do eight dumbbell floor presses (keep weights together).

  2. Hold 8 seconds in the air. 

  3. Leg up, down, in, and out while holding weights up. 

  4. Rest for 1 minute and repeat for a total of 4 reps.


Part 2 - Circuit (1 min each X3)

  1. Weighted hula hoop

  2. Squat to press

  3. Lateral to front

  4. Calf raise

  5. Lunges


Part 3  -  Full Body

  1. 100 squats

  2. 90 mountain climbers

  3. 80 sumo squats

  4. 70 goblet walking lunges

  5. 60 dumbbell swings

  6. 50 bicycles

  7. 40 shoulder press

  8. 30 Russian twist

  9. 20 floor press

  10. 10 burpees


Quote:


Success is not final. 

Failure is not fatal.

Its the courage to continue that count. 

  • Winston S. Churchill

Thursday

 

 

8/17/23

PAX Digger, Ginger Spice , Hot Wheels


Warm up walk the loop


One PAX does the 20 reps while others do the second exercise, rotate until all PAX do the exercises with 20 reps. 


Bear hold 

20 Overhead marches 


Plank 

20 lunges 


Crunches 

20 tricep ext 


Crunch claps 

20 push ups 


Squats 

20 squat thrusters 


Heel raises 

20 squat jumps 


plank cross toe touch 

20 plank weight cross over 


Glute bridge 

20 bird dogs 


Jumping jacks 

20hammer curls 


Pre- Birthday Workout

Pre-Birthday Workout

8/10/23

Q- Murph

Pax: Scribe (respect), Athena, Ginger Spice (respect), Stitch (respect), Digger (respect), Hot Wheels, & Belly Man.


The thing:

Stretch - 5 minutes of independent stretching.


Part 1 - Core

  1. Lay on the floor and do eight dumbbell floor presses (keep weights together).

  2. Hold 8 seconds in the air. 

  3. Leg up, down, in, and out while holding weights up. 

  4. Rest for 2 min and repeat for a total of 4 reps.


Part 2 - 11

  1. Step-ups - calf raises

  2. Front raise - lat raise

  3. Penguine - crunch


Part 3  - Weather permitting and time pending.

  1. Walk/run the track.

  2. Pax Choice


Quote:

“Don’t walk behind me; I may not lead.

Don’t walk in front of me; I may not follow.

Walk beside me; that we may be as one.”


All that attitude!

 All that attitude! 

7/27/23

Q- Murph


Pax:  Bad Wolf, Clutch, Rapunzel, Blue Angle, and Murph


The thing:

  1. stretch - arm circles, over the fence, butt kicks, high knees

  2. magic number 40

    1. Arms 

      1. Arm circle

      2. Arm raises

      3. Prayer pulse

      4. Cobra push up

      5. Up downs

    2. Core

      1. reverse crunch

      2. Double leg lifts

      3. Ankle reach 

      4. Crisscross

      5. Roll up

    3. Butt

      1. Squat

      2. Donkey kick

      3. Fire hydrogen 

      4. Toe tap

      5. Bridge

  3. Circuit

    1. Weighted hula hoop

    2. Squat to press

    3. Lateral to front

    4. Calf raise

    5. Lunges

    6. Free Choice

  4. Cool down walk 


Quote:  


Lower Body Burn

Lower Body Burn

June 22, 2023

Q - Murph

The Pax: Ginger Spice (Respect), Mud Pie Jr, Glamour, Hot Wheels, & Murph


Stretch/Warm-up

Arm circles, good mornings, over the fence (backward and forward), calf raises.


The Thing 

1 min - alternating high knee lift (march)

1 min - high knee jog

1 min - butt kicks


30 jacks (feet only)

20 double jacks (2 out, 2 in - feet only)

30 basic jacks


15 deep squats (slow)

30-deep squat pulse (stay low)

15 jump squat (hand reach and touch floor)


20 right-leg calf raise

50 right-leg calf hops

20 left-leg calf raise

50 left-leg calf hops


30 stationary lunges

30 stationary lunge pulse

30-sec stationary lunge pulse right

30-sec stationary lunge pulse left


15 adductor squats (feet and knees together)

30 sec - sumo squat low, raise heels, pulse

8 alternating forward lunges (16 total)

8 alternating forward lunges + 2 squat 

(R, L, S, S - 16 total)


1 min wall sit

1 min 4 high knees and 2 squats

1 min butt kicks


1 min in & out (knees to chest, then out)

1 min russian twist


If time permits

Pax choice or walk the walkway


Stretch

On your own


Quote 

“Hold the vision, trust the process.” —Unknown.