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


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


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


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


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


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 […]