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!

Cardio HIIT

Cardio HIIT 

Feb 1, 2025


The Pax: Digger (respect), Volunteer (respect), Spike, Wedding Singer, Ginger Spice (respect), Bumble & Murph your Q.

Warm-up: Stretch, Bring Sally Up

 

The thing: 50 sec work, 10 sec rest

  1. High knee march

  2. Calf raises

  3. Jog in place

  4. Trunk twist

  5. Jumping jack

  6. Hammer curl

  7. Alt. front raise

  8. Sideset pull back

  9. Jog in place

  10. Calf raise

  11. Single arm press - left

  12. Single arm press - right

  13. Press jack

  14. Trunk twist

  15. Dumbbell swing

  16. High knee march

  17. Jog in place

  18. Squats

  19. Alt. curls

  20. Jump rope

  21. Sidestep pull back

  22. Jog in place 

  23. Big side step with a clap

  24. Hourglass (steering wheel)

  25. Underleg arm clap

  26. Calf raise

  27. Trunk twist 

  28. Jog in place 

  29. Sidestep pull back

  30. Jumping jack

Cool down - stretch for 5 minutes.

Quote:  What seems impossible today will one day be your warm-up.

Thursday AMRAP

 1/16

Q Hot Wheels 

PAX: Blue angel, Rice Crispy , Ginger Spice, wedding singer, Moore, Digger , volunteer




FiA AMRAP 

Warm up 

Squats 

High knees 

Butt kicks 

Arm circles 

Down and back twice 


6 minutes 

10 squat thrust 

10 renegade rows 

20 skaters 


6 Minutes 

10 e/s walking lunges 

10 squat jumps 

10 e/s standing side crunch weighted 


6 Minutes 

10 Burpees 

10 lateral lunge 

10 big girl sit ups 


7 minutes

10 e/s hip dips 

10 reverse crunch 

10 e/s starfish crunch 

10 lbc 


50 dirty girls 

20 Supermans 

3 Murph Jrs 




  • "Alone we can do so little; together we can do so much." – Helen Keller.


Thursday Evening

 

Thanks for joining me! 

Q Hot Wheels 

Clutch, Murph, Legal, Bad Wolf, Blue Angel, Ginger Spice, Bellyman 


Warm up 

Inch worm with greatest stretch 

Side shuffle 

Bird dog

Arm circles 

Hallelujah 



The thang x 2


Dirty girl 10 

Squat jumps 10 

Weighted or banded kick back 10 e/s 


Down and back parking lot 


SL Dirty girl 10 e/s 

Walking lunge 10 e/s 

Weighted/banded  kickbacks  10 e/s 


Down and back parking lot 



Skull crushers 10 

Hammer curls 10 

Renegade row to snatch 8 total 


Down and back 


Renegade  row to snatch 10 total 



Core for 10 minutes