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.