May 26, 2018

Hate me today, love the results tomorrow

Warm-up 20 high knees 20 regular squats 20 sumo squats with calf raise 20 single leg squats (10 each leg) 20 push-ups 20 tricep dips Elevens: […]
May 21, 2018


Happy Monday FIA! Today we did a high intensity cardio workout to get us going for our week.  Here’s what we did: WARM UP:  2 LAPS AROUND […]
May 15, 2018


After a short warm up we hit it hard: Cardio, 1 lap around the parking lot or burpees while others ran 21-15-9 (21 reps all the […]
May 14, 2018

Sleek and Strong with Cardio Mix

Light Cardio (20 seconds of each, 3 min total) High Knees, jumping jacks, high knees, side lunge, high knees, scissor jacks, high knees, step lunge,  high […]
May 14, 2018

Wall Wednesday

Run to the West Center as a warm-up. Circuit 1 (20 seconds of each, repeat 3 times) -Hip bridges walking the wall (both feet planted, right […]
May 8, 2018

Coordination Cardio

Warmup: Run to Winthrop by the purple squiggly intestine looking sculpture. We warmed up some more but I can’t remember the moves to a song that […]
May 6, 2018

Cinco de Danceo

In honor of Cinco de Mayo, I decided to do a dance workout. Really, I’ve been wanting to do a dance workout for awhile now so […]
May 5, 2018


A long time ago, in a galaxy far, far, away…..we FIA ladies trained like true Jedi’s.  Our dumbbells became our light sabers for 45 minutes. I can’t […]
May 2, 2018

Who has time for a Triple Threat?

We have designated our Wednesday morning workouts to be geared toward, “recovery.” Typically this morning involves little to no running, so we strive to get a […]
April 27, 2018

15’s and 5’s

We’ve been “Weighting” on Friday to get here in the thrill ya’ll.  We had a great Friday workout.  We did 15’s and 5’s.  15 minute cardio […]
April 25, 2018

Wednesday’s WorkOut

AMRAP (And One)   Warm Up: 30 sec each Tin Soldiers, Cherry Pickers, High Knees   6 Minute AMRAP: Start with 1 rep each, Add 1 […]
April 25, 2018

Track day

Warm Up: 30 sec run in place, 20 windmills IC, 20 Jumping Jacks, 15 squats 1st lap around track….lunges to middle of curve-stop to do 20 […]