Cardio core-45 seconds each, 15 second rest and move to next station (10 stations) 1-Burpees 2-Single leg burpees 3-Burpee with heel click (in plank and standing) 1-Plank weight move 2-Plank walk mountain climbers (hi & lo) 3-plank alternating toe touch 1-Wacky jacks (elbows to knees) 2-Seal jacks 3-Cross over jacks 1-Alt lunge one weight (shoulders… Continue reading Cardio core circuit
When: February 18, 2020 Q: Aria PAX: Mentor, Luna, Hawkeye, AT, Diesel, Summertime, Jolt, Lightning, Glammy Warm up: long jog around the chapel, 10 reps of active hamstring stretch, jumping jacks, side lunge, and buttkicks in cadence, followed by scissor kick shoulder rotations 10 forward and 10 backwards, ending with a long run around the… Continue reading HIIT those high notes!
When: 2/15/2020 Where: The Chapel Q: 007 PAX: Cinderella, McQueen, Duchess, Luna, Dojo, Hawkeye, Mentor, Diesel, Nomad, Package, 007, FNGs- Canvas, CalMonster Disclaimer: I am not a trained Professional. Stay at your own pace, modify when needed, and continue to strive. The Thang: Session 1: The Chapel Jumping Jack Countdown15 Jumping Jacks15 Skaters 15 Smurf… Continue reading On The Run with Our Fia Sisters…
When: 13 February 2020 Q: AT PAX: Mentor, Wildlife, River, Hawkeye, Luna, Lightening, Diesel, warm up: 10 reps of regular squats, wide squats, And sumo squats. Then 10 reps of arm circles, clockwise and counter clockwise. The Thang: 5 stations. 12 reps of each exercise. Get through as many sets as possible in 3 minutes.… Continue reading 100% chance of Squats (And Rain)
Saturday FiA workout - Warm up long lap with squares and. to the stop and down to parking lot near baseball field and bathrooms. Dynamic warm ups-down and jog back High knees Butt kicks Knee pulls Toy soldiers Shuffles - 2x Squat walks-2x Lunge walks Walking single leg dead lifts Karaokes 1/2 speed 3/4 speed… Continue reading Reverse Pyramid get it hot!
A seriously dedicated PAX of 5 joined me on this soggy morning for a Super Bowl LIV-inspired workout! We took the play-by-play of the game, assigned exercises to specific plays, and worked our shoulders (among others) into obilivion. Thanks for braving the weather, Jolt, Defender, Mentor, Aria, and FNG Lightning! The Thang: SF First Down… Continue reading
When: Monday, February 3rd, 2020Q: Hop AlongPAX: Sped, Fromage, Package, Tiger and Lakelife with 2.0s Pickle, Gymnast, Unicorn and PuzzlesDisclaimerCardio Tabata mixed with timed strength with a couple songs to wrap things up.Tabata - Burpees and Jumping Jacks - 20 second on and ten seconds off - Repeat for 4 minutesStrength - Walkout pushups and… Continue reading Super Sweaty Tabata
When: Tuesday, February 4th, 2020Q: JoltPAX: Mentor, Diesel, Luna, Ranger, Duchess, Bravo, AT, Wildlife, Gamecock, Summertime, NomadDisclaimerWarmupThe (mostly) weighty work: 12 exercises each for 50 seconds with a 10 second rest between each. Three rounds. Here's what we did: ground-to-overhead, runner lunge, push-up/leg lift combo, weighty skaters, wood choppers, bridge dips with alternating leg lifts,… Continue reading Weighty HIIT Workout
FiA workout- Run lap for warm up and stretch Legs - (20 seconds each)- 5 mins work Reverse lunge Lunge hops jump feet together in middle Lunge hops Rest Squat Squat jumps Squat pulse jumps Rest Single leg dead lift - all same side for 3 Airplane with knee tuck Pulse leg extensions in airplane… Continue reading Total body blast
When: January 25, 2020Q: JoltPAX: Wildlife, Diesel, Satire, Girl Scout, Turtle, Glammy, Shiplap, Hoot, ZuZoo, Memaw, Xena, Aria, Ranger, Summertime, Cinderella, Package, Preceptor, Snapshot, McQueen, NomadDisclaimerThe Thang: We moved through the park and used two different parking lots and a big, nasty hill for this workout. It was split into three blocks: curb work, a figure 8, and… Continue reading Move it!