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!

Never Miss a Monday

Solo Dora skipped the running, but did all the exercises. It was a hot evening for sure. 
https://drive.google.com/uc?export=view&id=1uO9-bvJwwpA_qAE1gulhnYF8OahvGrnJhttps://drive.google.com/uc?export=view&id=1nZYwRigAQAkLlU26IeYhBFXkNqOk-h3P

Surprise! it's rain!

July 11 2021
Q: Hobbit
Pax: Nugget,  Hot Wheels, Ragin Cajun,  Hurricane,  Ginger Spice 

Red, White, & Booty

 Monday, July 5th 

Q ~ Survivor

Pax ~ Wedding Singer, Murph, Aristocat, Ginger Spice, Hot Wheels, Sparks




It Was a Hot One!!

We were 15 STRONG this morning for a PAX choice DORA, a little Ring of Fire and some Five and Dimes.  Welcome Giggles and The Professor to our awesome crew!  #bettertogether #fiaencgreenville

Q:  Ginger Spice
PAX:  Wedding Singer, AD, Gilbert, Giggles (FNG), Rajun Cajun, Updoo, Bacheta, The Professor (FNG), Murph, Blue Angel, Major Pain, Spike, Digger (Respect)  Hot Tub

TABATA & AMRAP

 Monday, June 14

Q ~ Survivor

Pax ~ Ginger Spice, Blue Angel, Hobbit, Wedding Singer, Hurricane, Murph, Spike,  AVT




Strengthening Day

 6/10/2021

Q: Curly 

PAX: AD, Hot Tub, Spartan, Dancing Queen, Sherlock (FNG), and Veggie 

The THANG:

Warm-up (Good mornings, trunk twist, jog in place, Hallelujahs)

45 sec of each-

Dumbbell peck fly (with weights)

Bent over row (with weights)

Side dumbbell raises (with weights)

Skull crusher (with weights)

JOG THE KEYHOLE

Wall sit (60 sec) 

JOG THE KEYHOLE

45 sec of each-

Swimmers

Plank reach throughs

Bicycle Crunches

Side leg lifts 

JOG THE KEYHOLE

10 reps of each-

"dirty girls" or bridges (with weights)

modified bridge with one leg less bent (to isolate one hip at a time) (with weights)

bridge pose with rotating hip taps to the ground 

REPEAT ALL MOVES AGAIN, however, have one member run the keyhole while all other members are doing the exercise. When the member returns, continue to the next exercise and the next member in the rotation proceeds to run the keyhole. Continue until all exercises have been completed. 

STRETCH


Never Miss a Monday

 Monday, June 7th

Q ~ Survivor

Pax ~ Hot Wheels, Ginger Spice, Hurricane, Prosecco, Pepperoni, Cha-Cha, Wedding Singer, and Hobbit





Never miss a Monday

Welcome Sunshine! Love my FiA sister!!
https://drive.google.com/uc?export=view&id=1wn1_bE8b_AWX049ByoxRcNbP9upx0asMhttps://drive.google.com/uc?export=view&id=1VHNt5tj2qKwv1YM3J4pfQcbgur0r4huehttps://drive.google.com/uc?export=view&id=1VLfi71zT7-bSsZzf2D7OIHq-Kwk2oBeo

Burpees and Shoulder Presses

Q:  Ginger Spice
PAX:  Aristocat RESPECT, Traverse, Spike, Wedding Singer, Hot Wheels, Survivor, Strokes FNG

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 

 


Never Miss A Monday

Solo Dora 4/5/2021
https://drive.google.com/uc?export=view&id=1ybgkj06d0L1NhiBGTd2ojUnRSdX9TT3yhttps://drive.google.com/uc?export=view&id=1JRUMA0n6Im3BFyErXEB55wgd_YOlH68i

Murph Jr. Challenge

Murph Jr. Challenges

March 25th, 2021

Q - Murph

Pax: Survivor, Red Velvet, Traverse, Clutch, Bad Wolf, Wedding Singer, Twinkle Toes, Gilbert, Roblox,  Murph


Warm-up 

Jumping jacks, arm circles, high knees


Mini Challenge 1

.5 Mile run (6 min)

50 Pull-ups (overhead press)

100 Push-ups

150 Squats

.5 Mile run (6 min)


Mini Challenge 2

95 crunches, 60 Russian twists, 25 leg raises


Mini Challenge 3

Pax Choice


Stretch

Legs, arms, butterfly, neck,

Never Miss a Monday

https://drive.google.com/uc?export=view&id=1Vwc4Wi8abcf_xCKwvtAMgHMj5NgmuX8-https://drive.google.com/uc?export=view&id=1bL7qdEx77K2cXxlwrtc7AbApV11f2k0U
Q: Wedding Singer
Pax: Travers, Volunteer, Spike, Murph, Hot Wheels, GingerSpice, and Hurricane!

Thanks for doing what you do and doing it again tomorrow! 

St Paddy's Day Tabata

Q:  Ginger Spice
PAX:  Hot Wheels, Spike,  Wedding Singer

Choose Your Own Boot Camp Adventure

Q:  Ginger Spice
PAX:  Kazoo, Survivor, Murph, Prosecco, Wedding Singer, Twinkle Toes

Balls at Happy Hour

3/10/21

Q: Hot Wheels

PAX: Half Pint, Twinkle Toes,  Spike, Wedding Singer.FNG Modify, Murph, Hobbit , Ginger Spice 


 WELCOME FNG Modify!! 


10 minute run. 

Partner (no touching) lunge run to the tree line and back 

11s squats and mountain climbers 

2 rounds of 

30 crunches 

20 bicycle crunches (1,1,2,2) 

30 toe touches 

20 reverse crunches 


If you want to fly, give up everything that weights you down - Buddha

<3 Hot Wheels 


Balls 

"Run, Forrest, Run!" Full Body HIIT Workout

 The Q: Curly 

The PAX: Volunteer, Smacknally, Muscadine, Heavy J, and Curly 

The THANG: 

Warm-up of arm circles, side lunges, high knees, butt kickers, and cat/cow stretch 

Directions- Everyone does the following workout together, except for one member who runs a lap (30-60 sec. dependent on speed). When the member returns, the group can stop to rest for 10 sec. before moving to the next workout. The next member in rotation proceeds to run a lap and this continues until all 14 movements have been completed. Movements should be done with high intensity/high reps 

Movements-

1) 2 Side Steps followed by a Burpee, do this continuously moving from left to right on your mat 

2) Alternating butt kickers and high knees while moving up and down the mat. Do one or the other for the length of the mat and so fourth... 

3) Bring your heel to your opposite hand, alternating sides

4) Moving/walking plank, do this continuously moving side to side across your mat 

5) Jump Rope (choose your style) 

6) Alternating high knees, 2 on the left followed by 2 on the right continuously 

7) Alternating Oblique high knees (your knee should be lifted to your side plane, as opposed to in front of you, therefore, opening up the hips, engaging your obliques and engaging the glute), 2 on the L and 2 on the R

8) Mountain climbers 

9) Jumping Jacks, alternating forward and backward jumps to create a "X" with your feet 

10) "Quick feet", running place with alternating moving back and fourth across an imaginary line of your mat 

11) High knees with arms extended straight up, alternating every 5 sec. to arms extended out to either side 

12) Side step around your mat clockwise, as if making your way around a box, and jump at each "point" of the box. Incorporate a squat as you side step for higher intensity 

13) Alternating high knee and fist pump into the sky, opposite sides 

14) Jump jacks with a forward kick, alternating legs 

End with an "Ab Tabata"

20 secs on, 10 secs off for 4 cycles (1 cycle= 20 sec. of one move, rest, 20 sec. of next move) for a total of 2 min. 

planks and crunches 

20 secs on, 10 secs off for 2 cycles (1 cycle= 20 sec. of one move, rest, 20 sec. of next move, etc. until you have done all four moves) for a total of 2 min. 

big girl sit-ups, heels to the sky, penguins, and spider mans 

STRETCH

Up and Down the Mountain

Q ~ Survivor

Pax ~ Spike, Wedding Singer, Murph, Anchor, Kazoo 

Warm Up ~ 5 minute walk/weighted walk/run

 5 - 10 - 15 - 10 - 5 reps of each exercise with a lap after each set

Push Ups

Squat with a shoulder press

Jumping Jacks

Crunches

Triceps Extension

Alternating lunge with bicep curl

Burpee

Bicycle Crunch

Ended with Pax Choice




Dirty Thirty

Q:  Ginger Spice
Pax:  Spike, Traverse and Wedding Singer

Never Miss a Monday

 March 1, 2021 

Q: Hot Wheels 

PAX: Volunteer, Ginger Spice, Spike, 

Wedding Singer, Prosecco, Hobbit, Hurricane, Traverse, Hot Wheels 

10 minute walk/run 

12 reps x3 sets 

Chest press punch up /side 

Plank up downs 

Chest fly (out and meet over head)

Hammer curls 

Skull crushers 


10 minute run/walk



16 reps X3 sets 

Plank reach through 

Climber taps 

Cross toe touch 

Defenders 




Belly Blaster

Q:  Ginger Spice
PAX:  Spike