Fierce 4 • 1m 8s
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.
Up Next in Fierce 4
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...
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.