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!

Belly Blaster

Q:  Ginger Spice
PAX:  Spike

The "2021" Tabata

Date: 2/25/2021

Q: Curly 

PAX: Curly, Hot Tub, Scribe, Volunteer, Heavy J, Boombox, and APR

The THANG: 

Warm up - 4 minute jog 

2 sets x 4 cycles = 1 Tabata

8 Tabatas total (20 different moves) 

21 seconds work, 10 seconds rest

First Tabata:

Jumping Jacks and Burpees

Second Tabata:

Push Ups and Tricep Dips

Third Tabata: 

Reverse Crunches, Plank, Left Plank, Right Plank 

Fourth Tabata: 

Standing Lunges and Jump Squats

Fifth Tabata: 

Superman and Bridge Pose

Sixth Tabata:

Fire Hydrants and Standing Squats

Seventh Tabata: 

Bicycles, Butterfly Kicks, Big Girl Sit-Ups, Penguins 

Eighth Tabata:

High Knees and Mountain Climbers 

Stretch at the end!! 


7 Min Burn

7 Min. Burn

February 25th, 2021

Q - Murph


The Pax: Spike, Ginger Spice


Stretch/Warm-up

7 min Run 


Core (7 Min)

  • 28 defenders

  • 28 crunches

  • 28 penguin

Arms (7 Min)

  • 28 tricep push up row kickback

  • 28 fly - laying down

  • 28 front extension lift

Legs  (7 Min)

  • 28 lunges

  • 28 squats

  • 28 calf raises 

C.A.L. (7 Min)

  • 28 raised leg circles (core)

  • 28 curls (arms)

  • 28 skaters (legs)




Guess Who's Back?!?!

 Q: Survivor

Pax: Hot Wheels, Wedding Singer, Volunteer, Ginger Spice, Spike

Warm Up: 10 minute run, walk, or weighted walk

30 seconds of work, 10 seconds of rest, Repeat each section 3x's 


Lower

Weighted Squats

High Knees

Weighted Left Lunge

Skaters

Weighted Right Lunge


Upper

Shoulder Press

Mountain Climbers

Bicep Curl

Jump Squats

Triceps Extender


Abs

Crunches

Penguins

Russian Twists

Dirty Girls

Plank



Never Miss a Monday

Warm up: stretching, jumping jacks, high knees,


25 squats 

25 lunges

25 jump squats 

25 monkey humpers

Leg Balance each leg front


Side crunches  25 each side

Reverse dumbbell chop 25 each side

Standing Core twist 25 each side

Standing Oblique Bends 25 each side

Leg Balance each leg back


25 bicep curls each arm

25 shoulder presses

25 tricep extension

50 Hallelujah’s


25 bench crunches

25 table push ups

25 step ups total

Leg Balance each leg side 



Pax choice 25 each (if needed) 


Q: Wedding singer 

Pax: Ginger Spice,Hobbit, Hot Wheels, Survivor 

Saturday Fun

Q: Wedding Singer
Pax: Processco and Brit
Thanks Hobbit, used your workout from Monday. 

https://drive.google.com/uc?export=view&id=1PXnGn1kkqNKr_3Y8WyZ8dDNbhfGcPJ8Ihttps://drive.google.com/uc?export=view&id=1hBDdtrOPlhEilmk5mAfVg3um8xD4mfgo

Dirty Girls

Q:  Ginger Spice
PAX:  Hobbit, Proscecco, Survivor,  Wedding Singer, Volunteer 

Warm Up

10 minute run


Tabata

Hammer Curls

Front rows

Tricep extensions 


Run Backwards

50 dirty girls 


Plank

Superwoman 

Bird Dogs


Run Keyhole 

50 dirty girls


Lunges

Side leg lifts 

Flamingos


Run keyhole backwards 

50 dirty girls


Repeat if needed.

End with wall sit.



Oops...I forgot to set the timer

Q: Hobbit
PAX: Wedding Singer,  Hotwheels, Spike, Ginger Spice, Hurricane, Blue Angel, Volunteer, Prosecco,  Anchor, Murph
Sound track: All Britney!

Pre-Valentines Day Workout

Pre-Valentines Day Workout

February 13th, 2021

Q - Murph

The Pax: Prosecco, Hot Wheels, Ginger Spice, Murph


Warm-up

Legs - Three times

Squat + toe raises x14

Side Lunges x14

Skaters x14

Donkey Kicks x14


Abs- Three times

Russian Twist x14

Toe Touches x14

V Sits x14

Side Plank + Leg Lift x14


Arms - Three times

Bicep Curles x14

Tricep Press x14

Tricep Push up row kickback  x14

Deadlifts x14

Never miss a Monday



Run parking lot twice (down and back)


25 squats 

25 lunges

15 jump squats 

15 monkey humpers

One leg Balance each side


Run parking lot twice


Side crunches  25 each side

Reverse dumbbell chop 25 each side

Standing Core twist 25 each side

Standing Oblique Bends 25 each side

One leg Balance 


Run parking lot twice


25 bicep curls each arm

25 shoulder presses

25 tricep extension

50 Hallelujah’s


Run parking lot twice


Pax choice 25 each


Q: Wedding singer 

Pax: Ginger Spice, Volunteer, Hobbithttps://drive.google.com/uc?export=view&id=1o2iuIRR1qaFtUxlHP1IbwNFZPYQdpf0G
 

Sweet Saturday

 February 6, 2021

Q: Hot Wheels 

PAX: 

Prosecco Blue Angel Gilbert Murph Ginger Spice Hurricane volunteer

Warm up and a lap around the track 


Get weights mosey to shelter. 

4 sets 

10 single leg step ups with weights/ side 

10 squat to bench with weight 

10/ side lunges with weight pass through 


4 sets

20 toe touches 

20 plank saws

20 hip dips

20 dirty girls 


Run key hole 

Well done ladies!! 



Did Someone Say Dirty Girls?

Q:  Ginger Spice
PAX:  Wedding Singer

Warm Up

25 squats

Run the loop at every quarter do 25 squats


Tabata

Hammer Curls

Front rows

Tricep extensions 


Run Backwards

50 dirty girls 


Plank

Superwoman 

Bird Dogs


Run Keyhole 

50 dirty girls


Lunges

Side leg lifts 

Flamingos


Run keyhole backwards 

50 dirty girls


Repeat if needed.

End with wall sit.



Triple Threat

2/4/2021
Q: Hobbit
PAX: Wedding Singer,  Ginger Spice,  Clutch,  Twinkle Toes,  Bad Wolf, Cookie, The Count
The Thang: 

Happy Hour

2/3/2021 

Q: Hot Wheels
PAX: Wedding Singer  Prosecco Ginger Spice  Cookie Spike Survivor

10 min run 

15 AMRAP 
15 burpees
15 sit-ups 
15 jump squats 

Five push-ups five sit ups
10 kettle bell swings
10 push-ups 10 sit ups
10 kettle bell swings
15 push-ups 15 sit ups
10 kettle bell swings
20 push-ups 20 sit ups
10 kettle bell swings
15 push-ups 15 sit ups
10 kettle bell swings
10 push-ups 10 sit ups
10 kettle bell swings
Five push-ups five sit ups