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FiA is Females In Action | September 24, 2017

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Northeast Columbia (SC)

FiA Nation Blue Ridge Relay Team

March 28, 2016 | | 2 Comments

Hi FiA’s!

Looking for a new challenge this year? Want to meet new FiAs? FiA Raleigh is looking to make a team for the Blue Ridge Relay, but we don’t have enough ladies for a team of 9-12. Raleigh currently has 4 … Read More

Tabatas (again) at The Manor

March 3, 2016 |

For just the two of us this morning, we still had a good workout!

Warm Up

  • Butt kickers, 30 seconds
  • High Knees, 30 seconds
  • Through the tunnel, 10 in cadence
  • Slow Squats
  • Toe Touches, 10 IC (start w/ arms … Read More

HIIT that Lower body

February 25, 2016 |

Warm Up

  • Butt kickers, 30 seconds
  • High Knees, 30 seconds
  • Jumping jacks, 30 seconds
  • Slow Squats, 30 seconds
  • Through the tunnel, 10 in cadence

HIIT Workout – Lower body (routine courtesy of http://www.freshfitfoodie.com/2015/12/tone-in-twenty-workouts/)

Circuit One: (30 sec, 12 sec rest; … Read More

HIIT that Upper Body

February 25, 2016 |

Warm Up

  • Butt kickers, 30 seconds
  • High Knees, 30 seconds
  • Slow Squats, 30 seconds
  • Arm circles (both directions)
  • Through the tunnel, 10 in cadence

HIIT Workout – Upper body (routine courtesy of: http://www.freshfitfoodie.com/2015/12/tone-in-twenty-workouts/)

Circuit One: (30 sec, 12 sec … Read More

HIIT that Cardio

February 25, 2016 |

Warm Up

  • Butt kickers, 30 seconds
  • High Knees, 30 seconds
  • Slow Squats, 30 seconds
  • Through the tunnel, 10 in cadence
  • Toe Touches, 10 IC (start w/ arms overhead)

HIIT Workout – Cardio

routine courtesy of: http://www.freshfitfoodie.com/2015/12/tone-in-twenty-workouts/

Circuit One:

HIIT it at The Manor

February 25, 2016 |

Routine courtesy of: http://www.freshfitfoodie.com/2015/12/tone-in-twenty-workouts/

Warm Up

  • 30 secs – Butt Kickers
  • 30 secs – High knees
  • 30 secs – slow squats
  • Through the tunnel, 10 IC
  • Toe touches, 10 IC (start with arms overhead)

HIIT Workout – Upper body

Read More

Tabatas Plus

February 25, 2016 |

Routine courtesy of: http://www.popsugar.com/fitness/Printable-Tabata-Workout-23498981

Warm Up:

  • 30 secs: Butt kickers
  • 30 secs: high knees
  • Through the tunnel, 10 IC
  • 30 secs: Slow squats
  • Toe touches, 10 IC (start with arms overhead)
  • Take a lap around the parking lot

Tabatas, … Read More

Maniacal Monday Moments of Movement

February 22, 2016 |

Great weather to start the week!  6 PAX joined in for this full body workout that will keep the fat burning long into the day.

Warmup – Body twist, March in Place (high knees), and Butt Kickers – all for … Read More