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!

Happy December - No Jumping HIIT


Q - Heavy J

PAX - Hot Tub, Veggie, Rice Krispy

The THANG:

December 1, 2022

HIIT Workout (all standing, no jumping)

 Warm up (arm circles while stepping, knee circles, windmills, lunge and reach, run the keyhole)

 (50 sec on and 10 sec rest)

Step Out Knee Tuck

Squat Walk to Knee Drive

Grapevine Knee Drive

Press Up to Forward Squat

Up to Side Arm Reach (twist lunge)

Knee Drive Step Back (knee up then other leg lunge back)

Knee Drive with other leg

Side Step Leg Lift (to side)

Side Step with other leg

Knee Drive to Kick

Knee Drive to kick other leg

Curtsy lunge

Side Lunge

Squat Walk Reach Up

Hamstring Curl (kickback)

Heels Up Skinny Squats (arms in front)

Sumo Squat Heels Lift

Squat Pulses (2 left, 2 middle, 2 right)

Speed skaters

Knee Crunches and Punches (4 each)

Oblique Crunch w/ Kick

Oblique crunch other side

X Floor Touch

Star Knee Taps

Seal Step Out/In

Sumo Squat punches

Lateral Squat Walk (1 step to each side)

2 Side Steps & Clap under leg

Ankle Taps

 

Pax choice abs

Cool down/stretch

 

 

 


Never Miss a Monday!!!

Never Miss a Monday!  Thanks for coming out Spike, Wedding Singer, Ink'd, Hurricane, Digger RESPECT,  Blue Angel and T-Bone RESPECT!!!  #bettertogether #StrongerTogether #FiAENC #fiaencgreenville #findmeatfia #fiafaces

Don't be a Grinch!

Don't be a Grinch

November 26th, 2022

Q - Murph


Pax: 

Spike, Ginger Spice, Digger, Captain Hook, Volunteer, & Hot Wheels


Stretch/Warm-up

  • Stretch


The thing

One minute of work, 20 seconds of rest. Three rounds.

  • Grinch Squats (jump squat, turn, hands on hips, belly out)

  • The Max March (march in place, turning side to side)

  • Cindy-Lou Lunge Right (knee to the ground, point toes, swing arms)

  • Whoville Hops (side to side, high knees, shuffle) (or skaters)

  • Mt. Crumpit Climbers (mountain climbers)

  • Christmas Tree Stealing (jumping jacks - hands up and out)

  • Mean and Green (quick feet jump, pause on 3, hand shuffle pause)

  • Grinch Chimney Sweep (side to side dodge squat)

  • Cindy-Lou Lunge Left (knee to the ground, point toes, swing arms)

Quote

    "I'm all toasty inside" - The Grinch.


Wednesday Happy Hour

Spooktacular Workout

Spooktacular Workout

October 28th, 2022

Co-Q - Murph and Digger

Pax: Hot Wheels, Hurricane, Wedding Singer, Croft, Ginger Spice, Digger, and Murph

Warm-up: Stretch (arms, legs, neck), high knees, butt kicks, arm circles


The thing:

Part 1- Wicked Start X2


Zombies! Run!

30 Second fast feet

Flying bats, better duck.

15 bob weave squats

SHHH… Hold very still.

30-second plank

Zombies again!

30-second fast feet

Jump over the graves

10 step over mats

Stay low to the ground

10 push-ups

Try to sneak by

20 curtsy lunges

Part 2 - Bodyweight X2


Spooky single leg squat


Demon decline pushup


Lucking Lunge hop combo

(controlled jump lunge)


* Each activity (part 2-5) is repeated twice with a set of 20.


Part 3 - Arms X2


Zombie arms (forward raise)


Scare Crows 


Monster Climbers






Part 4 Partner Work X2


Pass the pumpkin (weights)


Candy Crunch

(partner crunch - feet together)


Jack o’lantern jumps

Part 5 Hit the floor X2


Booty Burners (dirty girls)


Vampire V-Sits


Scary Supermans


Part 6 - Cool down. 


Pax choice if extra time.


Stretch



Quote/Prayer (This is a Jewish prayer said upon waking in the morning.)

Modeh Ani: I give thanks before you, King living and eternal, for You have returned within me my soul with compassion; abundant is Your faithfulness!


Fall, Fall, Fall!!

Thank you Mudpie, Mudpie Jr. (2.0), Murph and Volunteer (Respect) for joining me on this crisp fall evening.  We ended up running 20 total minutes and doing ALL the body weight exercises in between.  #bettertogether #FiAENC #StrongerTogether #findmeatfia #fiaencgreenville

Halloween is Near!!

With the ghostly apparitions in this picture, you'd think Halloween was near.  🎃 Thanks for  starting your week with me Hot Wheels,  Kazoo, Scribe, Wedding Singer and Veggie!  #bettertogether #StrongerTogether #fiaencgreenville #findmeatfia

Follow the Leader

Follow the Leader

October 15th, 2022

Q - Murph


Pax: Wedding Singer, Digger, Hurricane, Volunteer, Spike, and Murph


Stretch/Warm-up

  • Stretch


The Thing

The pax started at the town commons and ran for two minutes. When the time elapsed, the pax stopped and did two task card work out. Twenty reps, two times each. Next, the pax would take off running (a new leader) and repeat with new task cards. 


Cool down

  • Stretch


Quote/Prayer












Modified Slim Thick Workout



Q: Bad Wolf
Pax: Clutch, Wedding Singer, Ginger Spice
The Thang: Modified "Slim Thick" workout from Aurora Hill on Pinterest


Warm Up: 10 windmills, high knees, butt kicks, arm circles 


Booty & Legs:

  • 50 squats 
  • 25 lunges of your choice
  • 25 calf raises
  • 50 fire hydrants (25 per leg)
  • 50 donkey kicks (25 per leg)
  • 50 leg raises (25 per leg) 


Abs:

  • 25 Big Girl sit-ups
  • 25 oblique crunches (per side)
  • 15 plank jacks
  • 30 scissor kicks
  • 25 reverse crunches
  • 30 bicycle crunches


Arms & Back:

  • 10 upright rows
  • 10 elbow kisses
  • 10 triceps kickbacks
  • 10 lateral raises
  • 10 shoulder presses
  • 10 side rows (per arm)
  • 10 triceps pulldowns 

Repeated 2x with a few skips during the 2nd Abs & Arms rounds for time 



Awesome AMRAP!!

Abs & Arms



 Date: 10/03/2022

Q: Bad Wolf

PAX: Ginger Spice, Hummus, Digger, Clutch, Ink'd, Wedding Singer


The Thang: 

Warm-Up

10 Windmills in cadence

10 Toy Soldiers OYO

Arm Circles OYO

Run the loop


Workout: 

Tabata Style

Round 1: 60 seconds of exercise, 15 sec rest

Round 2: 45 seconds of exercise, 15 sec rest


Exercises:

Plank Side Kicks [L]

Sit-Ups

Plank Side Kicks [R]

Diamond Sit-Ups

Russian Twists

1M Plank


Lunge to tree & back



Triceps Dips on Benches

Should Presses

Incline Pushups 

Scarecrows

Reverse Fly's 

Chicken Wings



Ended with another lap around the loop





Pick a Card

Pick a Card

September 29th, 2022

Q - Murph


Pax: Wedding Singer Digger, Hummus, and Murph


Stretch/Warm-up

  • Stretch

    • Neck, arms, legs

  • 5 min run or weighted walk


Two reps, 20 each per card, two times each

  1. Bodyweight 

  2. Dumbbell

Cool down

  • Stretch


Quote

“Only those who will risk going too far can possibly find out how far one can go.” T.S. Eliot


9/11 Rep

September 12th, 2022

Q - Murph

Pax: Wedding singer, Hurricane, Librarian (FNG), Spike, Digger, Volunteer.

Stretch/Warm-up

  • Stretch

  • 5 min run or weighted walk

Workout A - 9/11

Four reps total: 9 reps, 11 reps, 9 reps, 11 reps

  1. Skaters (each side).

  2. Mason Twist (each side)

  3. Burpees with push-up

  4. Leg raises

  5. Jumping Jacks

  6. Hip rock and raise (on back. Legs in a diamond. Raise up off hands)

  7. Squats Jumps

  8. Planks shoulder taps (each side)

  9. Butt Kickers (each side)

  10. Sumo Squats with elbow-to-knee

  11. Plank Jacks. 

Workout B - Cards

Two reps, 20 each per card.

  1. Bodyweight 

  2. Dumbbell

Quote

Dream big. Work hard. Make it happen! 

Don't wish for it; work for it.

Pyramid of Pain!

Q - Ginger Spice
PAX:  Kazoo, Hurricane, Clutch, T-Bone, Hobbit, Wedding Singer

We Fought the Humidity and We Won!!

Q:  Ginger Spice
PaX:  Murph, Blue Angel, CaptainHook, Hurricane 

30 on the 30th X3

30 on the 30th X3

June 30, 2022


The Pax: Volunteer, Spike, Bad Wolf, Wedding Singer, Rapunzel, Croft, and Murph 

Stretch/Warm-up 

30 Squats

30 Dirty Girls

30 Push-up

30 Tricep dips

30 Mountain climbers

30 Crunches

30 Lunges

30 Step-up

30 Elevated push-up

30 Superman

Run to the second tree 


Cooldown walk/stretch



You gotta train your mind to be stronger then your emotions or else you’ll lose yourself every time.

Never Miss a Monday - Tik Tok Version

 Q - Survivor

Pax - Wedding Singer, Spike, Croft, Inked, Ginger Spice

Influenced by House Active