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!

Goodbye 2021

Goodbye 2021

12/30/21

Murph


The Pax: Traverse, Wedding Singer, Murph



Warm-up: arm circle, high knees, but kicks, run parking lot twice


Complete the circuit 2 times:

50 jumping jacks

25 push-ups

25 burpees

50 high-knees

25 sit-up

25 leg raises (each leg)

50 dips

50-second plank

25 jump lunges

25 tuck jumps or calf-raises 

50 mountain climbers

Run parking lot down and back


Cooldown: 5 min weighted walk, stretch



Never Miss a Monday

 Monday, December 27, 2021

Q ~ Survivor

Pax  ~ Hot Wheels, Murph, Ginger Spice, Traverse

Warm Up ~ walk through neighborhood

The Thang ~



Run, weighted walk, or walk a lap around the parking lot after each set. We didn't to the cardio!
 

12 Days of Christmas


12 Days of Christmas

12/23/21

Murph

The Pax:


Warm-up: arm circles, windmills, run down and back twice


The thing:

  1. Plank for 20 sec

  2. Burpees

  3. Push-ups

  4. Star jumps

  5. Moving Squats

  6. Triceps overhead press

  7. Boxing punches

  8. Mountain climbers

  9. Jumping jacks

  10. Alternative lunges

  11. Crunch

  12. High knees


Pax choice

Quote:


Oh Christmas Tree! Oh Christmas Tree!

Q:  Ginger Spice 
PAX:  Murph, Survivor,  Digger (Respect!) and Wedding Singer 

The Thang:
We started out with a weighted walk to warm up through the neighborhood.
5 Overhead claps 
10 Push Ups
15 Jump Squats
20 Tricep Ext
25 Chest Flys
30 Overhead Presses
35 Bicep Curls
40 Dead Lifts
45 Flutter Kicks
50 Crunches 
Run Parking Lot x2
Repeat 3x

Never Miss a Monday



 

12/13/2021

Q: Hot Wheels 

PAX: Spike, Wedding Singer, Digger, Hurricane, Bad Wolf

Core 10 reps x3 


Standing knee to elbow crunch to kick 


Overhead weight March 


Standing toe touch 


Cross knee touch crunch 


Standing oblique 


Run up and down 




Lower body 


Dirty girls 


Monkey jumpers 


Bridge hold leg lift 


Whale tail with weight 


Crossover leg extension 


Run up and down 




Upper body


One knee push up 


Peck fly 


Plank shoulder tap rotation 


Upright DB row 


Chicken wings 


Run up and down



12/8/2021

 Q ~ Survivor

Pax - Hot Wheels & Wedding Singer

We didn't run and only made it through 1 round of each





Heads or Tails

Heads or Tails Workout

12/06/21

Q: Murph


The Pax: Clutch, Ginger Spice, Wedding Singer, Digger, Spike, Bad Wolf, Murph

Stretch 

Warm-up - 5 min walk/run parking lot



Heads

Tails

Flip 1

1 minute Jump squats

2-minute calf raises

Flip 2

1 minute Star Jumps 

1-minute Jumping Jacks

Flip 3

3-minute push-ups

3-minute crunches

Flip 4

2 minute overhead press

2-minute deadlift 

Flip 5

1 min superman HOLD 

X2

1 min plank

X2

Flip 6

3-minute crunches

3-minute sit-ups

Flip 7

2 minute V-Sit up 


2 minute X-Abs (jackknives)

Flip 8

2 minute Mountain Climbers

3-minute Lunges

Flip 9

1-minute Monkey Humpers

X2

1-minute Elbow plank

X2

Flip 10

1 minute quick feet

1 wall sit

Flip 11

2-minute Calf Raises

2 minute overhead press

Flip 12

3-minute Russian twist


2-minute Bicycle twist


Flip 13

2 minute Dirty Girls


2-minute sit-ups

Flip 14

3-minute biceps curls

3-minute squats


Cool Down - Stretch




12/4/2021

Team FiA

12/04/21

Q: Murph


The Pax: Spike, Volunteer, Wedding Singer, AD, and Coco Monster (Murph’s Dog)


Warm-up

Magic number 22


Legs (10 min) 

  • Jumping Jacks

  • Squats

  • Calf Raises

  • Lunges


Arms (10 min)

  • Tricep Dips

  • Biceps Curls

  • Front Raises

  • Tricep push up row kickback


Core (10 min)

  • Knee to elbow planks crossover

  • Fire Hydrant

  • Crunches

  • Dirty Girl