Advanced Workouts

Advanced Workouts

Carefully selected workouts to challenge your fitness level! Mommas, use the different workout formats to challenge the advanced level, recreational athlete. If you're looking for a more structured program check out our Pretty Fierce Series.

NOTE: If you are pregnant, postnatal or have diastasis recti, only use workouts within those programs. Find your workouts in the Pregnancy, Postnatal and Diastasis Recti programs.

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Advanced Workouts
  • Fierce Lower Body Strength

    An advanced strength training workout targeting the lower body.

    Equipment needed: two sets of weights and a sturdy chair.

    PREREQUISITE: this workout must be used within our Pretty Fierce Extreme program. Each week we add layers of difficulty and different movement patterns like you see in this ...

  • Fierce Total Body Express

    An advanced boot camp style workout for the total body!

    Equipment needed: one heavy set of weights, one light weight and a resistance loop.

    PREREQUISITE: this workout must be used within our Pretty Fierce Extreme program. Each week we add layers of difficulty and different movement patterns lik...

  • Fierce Upper Body Endurance

    An advanced endurance training workout targeting the upper body and core.

    Equipment needed: three sets of weights and optional medicine ball.

    PREREQUISITE: this workout must be used within our Pretty Fierce Extreme program. Each week we add layers of difficulty and different movement patterns l...

  • Fierce Lower Body Endurance

    An advanced endurance training workout targeting the lower body.

    Equipment needed: a sturdy chair and two sets of weights.

    PREREQUISITE: this workout must be used within our Pretty Fierce Extreme program. Each week we add layers of difficulty and different movement patterns like you see in thi...

  • Fierce Core Strength

    An advanced core workout using 5 core exercises.

    Equipment needed: a medicine ball or heavy weight.

    PREREQUISITE: this workout must be used within our Pretty Fierce Extreme program. Each week we add layers of difficulty and different movement patterns like you see in this workout. This is an ad...

  • Cardio MixBox 2

    This is one of your top FAVE workouts...so we made a 2nd one! This mix of cardio kickboxing & basic athletic drills is the perfect sweat sesh. A combination of aerobic and anaerobic drills to work your heart in the best way! No equipment needed.

  • Kick & Core

    Work your heart muscle as you sculpt your core – a fun, all-time fave of mine! – which incorporates core training with kickboxing to keep you on your toes.

  • Dance & Kick

    A pure cardio workout - Dance and Kick – a fun, all-cardio, all-time fave!

  • Outdoor Workout (no equipment needed)

    Take your workout outdoors! I will provide 10 exercises while you get to decide if you want to incorporate 3-4 minutes of jogging in between. The video will tell you when to pause if jogging is your jam. No equipment needed!

  • Stretch: Just Flexibility

    8 must-do stretches after any workout! Complete with advanced layers.

  • Stretch: Post-Run Foam Roll

    One of the best ways to keep your muscles strong, healthy & supple! Stretch them out and break up tight tissues with the 4 post-running stretches. Equipment needed: 36" foam roller.

  • Running Warm Up

    Take 5 minutes to prepare your body for a run. Great for any distance!

  • Advanced Abs & Buns

    Corrective movements to give your body the best it can be! Torch your core with exercises that isolate the layers of your abdominal wall and kick your glutes into high gear. A fit ball is optional, not necessary, but recommended.

  • Cardio Legs

    Build endurance as you lift, kick, drill and tone your way through this high-cardio, lower body workout.

    Equipment needed: two sets of weights.

  • Total Body Barre

    This barre workout targets every muscle in your body, specifically the smaller - hard to target - muscles. The perfect mix to boost your energy and your metabolism. Low on the impact, high on the burn!

  • Arms and Abs 2

    A fusion of Pilates-based movement and basic toning moves targeting the arms, shoulders and core.

    Equipment needed: one light or medium set of weights.

  • Core Flow

    Build some heat to make your muscles pliable, then lengthen your muscles through yoga-pilates style sequences. Finish the workout with unique core exercises.

  • Full Body Cardio HIIT25

    This workout puts it all together! Rev your metabolism with this high cardio, high repetition workout.

    Equipment needs: one set of weights.
    PREREQUISITE: Although not required, it's highly recommend you use this workout within our Commit25 program. In a series of progressive 25 minute workouts,...

  • Cardio Arms & Abs HIIT25

    Unique moves to sculpt the shoulders and trim the waistline. This HIIT workout is fun, fast-paced and effective. This workout is part of our Commit25 program.

    Equipment needed: one set of light weights. I recommend 5 pounds or less.

  • Cardio Buns & Legs HIIT Interval

    Cardio, buns and legs - all in one sweat-dripping workout! Follow one of two levels. This workout is part of our Commit25 program.

    Equipment needed: one set of weights.

  • Cardio Buns & Legs HIIT25

    Cardio, buns and legs - all in one sweat-dripping workout! Follow one of two levels. This workout is part of our Commit25 program.

    Equipment needed: one set of weights.

  • Cardio Arms & Abs HIIT Interval

    The perfect mix or metabolism boosting cardio, toning and abs! Follow one of two levels. This workout comes from our Commit25 program.

    Equipment needed: one set of light weights. I recommend 5 pounds or less.

  • Lower Body Barre

    Originally designed for our Running Supplemental Workouts, this barre workout targets all the smaller muscle groups in your legs, buns and hips. Low on the impact, high on the burn!

    Equipment needed: a sturdy chair or barre for this workout. Optional foam roller.

  • Healthy Legs

    Healthy exercises geared towards creating healthy buns and legs. We take you outside the usual sagittal plane of motion (walking, running, lunging) and fire up muscles like the glute med (think side glutes). Combined with flexibility and cardio, you'll love this workout! This workout comes from ...