Welcome to FiA ENC Greenville!
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
Dirty Girls
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
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, Hobbit
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!!