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FiA is Females In Action | January 17, 2017

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Kirkland (WA)

January 11th workout

January 16, 2017 |

Pyrimid workout!  Work from the bottom (see the left side of pyramid) then go down on the other side (Right Side).

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Build on it workout Jan 2017

January 16, 2017 |

Building on it workout!

WARM UP

15 sec: 3 X roll shoulders deep breath in and out 3 X take feet wide flat back bend down and roll slowly up 15 sec tap it out side to side reach arms … Read More

Week 1 of the New Year! Wednesday workout

January 16, 2017 |

Jan. 4th Bootcamp

SET UP SQUARE WITH CONES

RUN FORWARD, BACK, SIDE SHUFFLE LEFT, SIDE SHUFFLE RIGHT

BURPEE BURNOUT

10 BURPEES (HOLD PLANK TILL EVERYONE DONE)

8 BURPEES (HOLD PLANK TILL EVERYONE DONE)

7 BURPEES (HOLD PLANK TILL EVERYONE DONE)

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Jan 2nd 2017 NEW YEAR WORKOUT

January 1, 2017 |

Warm Up

Large Square with Agility ladder on each side. (Agility drills written on white board) Have participants sprint through a few times to warm up. Come together for dynamic warm up. Inchworms to JJ. Around the clock lunges, … Read More

Last Bootcamp of 2016

December 28, 2016 |

THE LAST WORKOUT OF 2016

Type: HIIT, Partner Time: 60 minutes Equipment: Cones, Mats, Weights

5 min warm up, Big Circle, jog, squats, lunges, calf raises, lateral arm raises/front raises, and wood chops, then divide the group into pairs.

They will work through … Read More

DECEMBER 26th POST CHRISTMAS WORKOUT

December 24, 2016 |

Can’t wait to use my AGILITY LADDERS.  MY LADIES GOT ME GREAT GIFTS FOR CHRISTMAS AND WERE GONNA WORK-IT!!

December 26th

WARM-UP: Shoulder roll Forward/back. Side Lunges arms open/close. Football Shuffle. Squat w/front kick. Box square warm up alternate … Read More

December 21st Wednesday Workout

December 23, 2016 |

Post workout drinks!

WARM UP

GROUP WARM UP

SHOULDER ROLLS
ARM CIRCLES
*SIDE 2 SIDE LUNGES OPEN CLOSE DOOR ARMS *20 JACKS *20 CRISS-CROSS JACKS *10 ROUND THE CLOCK LUNGES EACH SIDE *Pivot Lunges 10 each direction

Run Criss Cross Cones

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December 14th 2017

December 17, 2016 |

Started the workout running in schools Bus Loop circle.  Cones were placed on one side of circle and participants had to do side shuffles, high knee skips, and grapevines in a zig-zag pattern between the cones then continue to … Read More

December 12th workout

December 14, 2016 |

Warm Up: Run for 5 minutes, Tabata Drill (8 rounds) Jump Squats alt. Jump Lunges, Run 5 Minutes, Tabata Drill (8 Rounds) Mountain Climbers alt. with plank rotational toe taps.

Have 3 foods laid out on note cards they have … Read More

Kirkland is Official!!

December 10, 2016 |

Thank you all so much to all of FiAKirkland for not only switching up the time they typically work out, but also for inviting me in with such open arms.  Truly an awesome group of ladies who already have such … Read More