June 17, 2019

A Lil’ Groove

Warm-o-rama: 15 IC of each – jumping jacks, raggedy ann’s, toy soldiers, then run the parking loop The Thang: 3 sets, rinse and repeat Set #1 […]
June 13, 2019

Circuit Time

*** Borrowed, then modified, from a Charlotte FiA backblast, thank you!!!*** The Thang: 6 circuits, cardio bursts in between each circuit CIRCUIT #1:  LEGS & GLUTES […]
June 7, 2019

6/7/8 AMRAP

  Yay for Friday!  Yay for the rain holding off!  Yay for the awesome PAX who showed up and got busy.  This is what we did… […]
June 5, 2019

Stations of Joy

Warm-o-rama: 15 IC arm reaches, 15 IC raggedy ann’s, 15 IC lateral lunge w/reach, 15 IC squat w/reach; run around parking lot The Thang: 6 stations, […]
May 29, 2019

“Hula-Hoop”

Warm-a-rama: Indian Run The Thang: 5 people use the hula-hoop and other 5 people did: Chair pose, Side Shuffle, Step Up on Bench, Lieutenant Dan, Plank […]
May 28, 2019

Glisten and Glow

Glisten and Glow Warm-o-rama 15 IC high knees 15 IC butt kickers 15 IC squat with punch 15 IC windmills The Thang: 6 stations, with two […]
May 28, 2019

Copperhead Road

Warm – o – rama 20 IC Cherry Pickers 10 IC Duck Walks 20 IC arm circles, 10 slow then 10 fast, switch directions 10 arms […]
May 25, 2019

Total Core Workout

Warm-a-rama: Indian Run The Thang: 20 core exercises. After 4 exercises we skipped, lateral hops, lunges, run Hookshot showed us 3 extra core exercises too! Cooldown: […]
May 23, 2019

Roll the Dice!

Warm Up hamstring stretch (bend over at the waist and hang) that moves into… cherry pickers (15 in cadence) toy soldiers (15 in cadence) arm circles […]
May 22, 2019

Happy Birthday FiA Greensboro!

24 months of FiA Greensboro – Lotus’ favorite exercises! Happy Birthday FiA Greensboro! Warm up: Cherry Pickers 15 IC Arm Circles 15 IC each way Mosey […]
May 20, 2019

The Superhero Within

Warm Up Cherry pickers (15 cadence) Arm circles (front/back – 15) Jumping jacks (15 cadence) Hip circles (forward/back/each side) – 15 each – 60 total Mosey […]
May 20, 2019

The Arcade Workout

Warm up (in cadence) Cherry pickers (15) Raggedy Ann’s (15) Arm circles (10 each direction, front and back) Toy soldiers (15) Exercises (partner stations* – 1 […]