August 20, 2018

Things that go bump during the workout

WARM UP in cadence 20 Moroccan Night Clubs 20 Toy Soldiers 20 Jumping Jack’s 20 buttkickers 20 cherry pickers 5 Walk Outs Set of 6 (Weights) […]
August 18, 2018

In Memory of Will Frederick

Will workout. 23 reps/seconds of each exercise in remembrance of Will’s 23 years on earth. Plan was to repeat each set 3 times for the 3 […]
August 17, 2018

Back to School Fun

Thank you ladies for joining me  on  a hot Thursday for pre-school workout   We used a deck of index cards with random exercises on them […]
August 17, 2018

Friday Morning HIIT

3 PAX joined me for a hard workout this morning. After a warm up of 30 jumping jacks and arm circles we completed a two part […]
August 15, 2018

Modify as you go Wednesday Workout

9 PAX gathered on this Wednesday morning for a workout, which was tweeked throughout by the Q. Warmup: 50 jumping jacks Toe touches-20 total 15 push-ups […]
August 13, 2018

Go Shears! Its Your Birthday!

It was a packed house…or awning this morning for some killer cardio on Shear’s 32nd birthday. We did a HIIT/tabata mash up style workout. For each […]
August 10, 2018

Anna Beth’s Dance Party

The morning was a bit breezy starting out but it didn’t take long for us to work up a sweat thanks to Anna Beth’s dance party. […]
August 8, 2018

A little bit of this and a little bit of that

So yoga was requested by a FIA sister and I obliged.  But I couldn’t let them off the hook that easy. So some cardio was added […]
August 7, 2018


Warm up Leg stretches Arm circles Toy Soldiers Side leg lifts Jog lap 90 second exercises through each set. Set 1 Single leg lateral hops (front […]
August 6, 2018

5 for 5

We had 5 PAX for a 5 circuit head to toe workout this morning. It was muggy morning so the sweat was pouring before we even […]
August 4, 2018

All About the Numbers

I was happy to have 5 PAX for my pre-birthday Q on this gloomy Saturday morning. In celebration of my 40th birthday on Monday, our workout […]
August 1, 2018

A mile and tabata

Warm Up Small Arm Circles (front and back) Large Arm Circles (front and back) Toy Soldiers 20IC Buttkickers 20IC Let the Tabata begin – 3 Cycles […]