April 20, 2018

Weighted AMRAP (AND ONE)

AMRAP (And One) -With Weights   Warm Up: 30 sec each Tin Soldiers, Cherry Pickers, High Knees   6 Minute AMRAP: Start with 1 rep each, […]
April 20, 2018

4/28 Speed for Need @ Teal Diva 5K Preblast

Saturday, April 28 ~ Freedom Park ~ race starts at 9:30am Don’t forget to stay for the team party / tailgate after you finish the race! […]
April 16, 2018

MANIC MONDAY IN THE THRILL YA’LL

We kicked Monday’s workout in the booty! So proud of these ladies no matter what the challenge- we get through it together!  The ladies are my […]
April 13, 2018

Workout for a Cause: Can it!!!

This morning’s workout was designed to use a household object, canned food, to provide additional resistance in a weighted workout. All canned food collected from the […]
April 11, 2018

Strengthen and Tone Wednesday!

Winter cold is almost over I believe! Started out with a lite drizzle but overall cleared up! Thankful for our shelter. It is not warm enough […]
April 9, 2018

MANIC MONDAY

Happy Monday FIA friends.  We kicked up the cardio this morning with a partner workout. These ladies rocked it as they always do! WARM UP: 10 […]
April 4, 2018

THE BARRE BURN

For this mid-week workout we hit the barre again with a barre burn. 20 push-up’s pile squats ( 3 sets of 20 – first set full […]
April 4, 2018

WHENsday workout – A little late to post :_

1 Minute Each:  No rest in between Warm up High Knees, Windmills, Butt Kicks, Cherry Pickers, Tin Soldiers   Exercise 1 Sit throughs 2 Plank 3 […]
March 31, 2018

MOST EGGCELLENT WORKOUT

Today we kicked off Easter with an Easter themed workout.  Each egg in the basket contained one of the following workouts that we completed.  Burned some […]
March 21, 2018

HITTING THE BARRE

We hit the Barre early this morning in the Rock.  We did a Barre circuit followed by my favorite, yoga! BARRE ROUTINE: SET 1: SLOW LUNGES […]
March 17, 2018

The Shamrock Circuit

Happy St. Patrick’s Day Fia Friends! Today in rock hill we celebrated St. Patrick’s Day with a Heart Pumping, Leprechaun jumping shamrock circuit.  Complete with a […]
March 16, 2018

Rookie’s VQ: Cardio, Core, and Arms

Run to office building Warm up (3 minutes) 30 minutes of jumping jacks, mountain climbers, windmills, Moroccan night clubs, push ups, seal jacks Core Circuit (repeat […]