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Fierce 4: Advanced Level

Fierce 4: Advanced Level

4 workouts every week, 40 minutes per workout. Every workout includes cardio, strength & flexibility...perfectly sequenced to get our bodies in top top shape. A new workouts style every 2 weeks to challenge your body in different ways.

This program is for advanced fitness levels. It is only recommended if you've worked out consistently with MIF for 6+ months, and you have confidence in your fitness abilities. Do not use this program if you are prone to injury, have any medical condition(s), pregnant or you’ve recently had a baby.

Fierce 4 stacks up like this:

Weeks 1-2: rep-based workouts focusing on cardiovascular endurance and strength. Every workout utilizes compound exercises (using multiple muscle groups at once) to increase metabolic demand.

Weeks 3-4: workouts include single-sided exercises so that we find our bodies' imbalances and fix them. Also, includes strength & heart endurance, as well as flexibility.

Week 5: recovery week full of restorative movements, stretching and Pilates. Recovery is one of the most important components of an intense training program.

Weeks 6-7: functional movement patterns and balance. We use some of the exercises from phase one and add balance challenges to increase fitness.

Weeks 8-9: we put it ALL together - strength, endurance, flexibility, functional moves, single-sided exercises, balance challenges and more.

Week 10: increased mobility for a final recovery week.

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Fierce 4: Advanced Level
  • Fierce 4: Watch Trailer

    4 workouts every week, 40 minutes per workout. Every workout includes cardio, strength & flexibility...perfectly sequenced to get our bodies in top top shape. A new workouts style every 2 weeks to challenge your body in different ways.

    This program is for advanced fitness levels. It is only reco...

  • Fierce 4: Equipment Needs

    Equipment needed: sliders, resistance loop, 8-10 lb. medicine ball (optional), 5-6 lb. light dumbbells, 8-10 lb. medium dumbbells, 12-15 lb. heavy dumbbells and pull-up bar/TRX (optional).

  • Access the Workout Calendar

    Did you know we have several programs laid out for you? We tell you what to do on what day. All you have to do is get your calendar and show up to each workout:) Because this app streams across TVs, computers and mobile devices we had to find a good way to access the calendars. Simply scroll to t...

  • Athletic Stretch

    This is the perfect post-cardio stretch session. Grab a hand towel and move through 8 different athletic stretches. Make sure you come into this stretch series with warm muscles.

  • Fierce Phase 1 Core & Mobility (No Impact)

    This Duo circuit workout is ALL core + mobility. We do two core exercises followed by mobility and stretching. Not only does this workout feel good, but we introduce unique core exercises to work all aspects of the core.

    Circuit 1:
    Elbow Plank to Inverted V
    Hyperextension with Twist

    Circuit 2:...

  • Fierce Phase 1 Full Body (shorter version)

    A Full Body Circuit that challenges your strength, endurance and flexibility. I encourage you to use your heavy weights when suggested in the video. We are doing lower reps (increase strength) that use multiple muscle groups (increase endurance).

    Circuit 1:
    12 reps each, repeat circuit
    Forward L...

  • Fierce Phase 1 Full Body

    A Full Body Circuit that challenges your strength, endurance and flexibility. I encourage you to use your heavy weights when suggested in the video. We are doing lower reps (increase strength) that use multiple muscle groups (increase endurance).

    Circuit 1:
    12 reps each, repeat circuit
    Forward L...

  • Fierce Phase 1 Lower Body

    In this rep-based lower body circuit we focus on one muscle group at a time. Take this workout at your own pace performing 15 reps each. Finish with 6 minutes of feel-good flexibility.

    Circuit 1:
    Hinged Reverse Lunge to 1 Leg Squat
    Elevated Squat
    Prone Glute Lift
    Repeat

    Circuit 2:
    Forward Lunge...

  • Fierce Phase 1 Upper Body & Core

    The 1st workout in our Fierce 4 series. Upper Body & Core Supersets - two exercises in a row using opposing muscle groups. All exercises are compound exercises, a sure-fire way to elevate the metabolic demand. Benefits = strength, heart (cardio) health and mobility.

    Superset 1:
    Upright Row
    2 Re...

  • Fierce Phase 1: What do I do when I miss a day? Plus, tips for for success.

    What do I do when I miss a day or two?

    You are following a program with a fully laid-out calendar and you might be wondering what you do when you miss a day, or two, or three. First, give yourself grace because it will happen. Second, set "the table" or set your expectations that you will miss a...

  • Fierce Phase 2 Core

    Get ready for a fun core workout! These functional core exercises work in different planes of motion to challenge strength, range of motion and endurance. We also work the arms and find core imbalances to fix 'em. Rotations, plyo, push-pull, mobility...this workout has it all!

    Circuit 1:
    Woodcho...

  • Fierce Phase 2 Full Body

    Exercises are timed so you can increase your endurance by speeding up your reps. Our goal is to finish all 60 seconds, even if we dropset our dumbbells, working endurance! We start with a dynamic stretch and finish with a static stretch.

    Circuit 1:
    Unilateral Track Starter
    Unilateral Triceps Dip...

  • Fierce Phase 2 Lower Body

    This lower body workout is all about single-sided exercises so that we find our bodies' imbalances and fix them. Exercises are timed so you can increase your cardio endurance by speeding up your reps. We add a plyo move in between circuits for optional added intensity. We finish the workout with ...

  • Fierce Phase 2 Upper Body & Core

    Designed to challenge your upper body & core endurance using Supersets - two exercises in a row using opposing muscle groups. All exercises are compound exercises, a sure-fire way to elevate the metabolic demand. Benefits = strength, endurance and mobility. Our goal is to finish all 50-60 seconds...

  • Fierce Phase 3: Live Update + Why Rest Days are Important

  • Fierce Phase 3 Core

    With an emphasis on Balance and Mobility, this workout is sneaky hard. A comprehensive approach in gaining range of motion in the hips, back and shoulders. All while simultaneously adding functionality and strength in the core and arms. This is a timed workout - not aiming at as many reps as poss...

  • Fierce Phase 3 Full Body 2 Sets

    A Full Body Circuit that challenges your strength, endurance and flexibility. A majority of the exercises are single sided, which is why this workout is longer. Perform each circuit two or three times. We’ve provided a workout for both a 2-time repeat and 3-time repeat. Both provide a fantastic w...

  • Fierce Phase 3 Full Body 3 Sets

    A Full Body Circuit that challenges your strength, endurance and flexibility. A majority of the exercises are single sided, which is why this workout is longer. Perform each circuit two or three times. We’ve provided a workout for both a 2-time repeat and 3-time repeat. Both provide a fantastic w...

  • Fierce Phase 3 Lower Body

    This rep-based workouts focuses on unilateral exercises to benefit our balance & agility. Take this workout at your own pace performing 12 reps of each exercise in circuits 1-4, then 15 reps in circuits 5-6.

    Dynamic Warmup with Mobility

    Circuit 1/3 Dominant Leg:
    Slider Reverse Lunge Touch
    Power...

  • Fierce Phase 3 Upper Body & Core

  • Fierce Phase 4 Core & Mobility with Foam Roller

    Break up tight tissues in your legs, hips and back - this creates long, pliable muscles. Combine that with unique core exercises you've never done! Equipment needed: a 36" foam roller.

  • Fierce Phase 4 Full Body

    A Full Body Circuit that challenges your strength, balance, endurance and flexibility through functional and traditional moves. This is a rep-based workout with a dynamic warm, three circuits and dynamic stretch:

    Circuit #1
    Unilateral Squat & Snatch
    Unilateral Row to Push Up
    Weighted Sit Up

    Cir...

  • Fierce Phase 4 Lower Body

    This lower body workout creates a challenge for your endurance, balance, mobility and strength. Exercises are timed so you can increase your cardio endurance by speeding up your reps. We add an agility move in between circuits for added intensity. We start the workout with a 7-minute dynamic stre...

  • Fierce 4 Phase 4 ... What's Next?

    You finished the Fierce 4 and you might be wondering what's next! In this video we talk about three main goals and how to align fitness with your season of life.

    Goal 1 Recommendations:
    HIIT Challenge https://studio.momsintofitness.com/advanced-hiit-challenge

    2 x 2 Challenge - https://studio.mo...