Fierce Phase 1 Full Body (shorter version)
Fierce 4 • 43m
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 Lunge to Around the World
Wide Plank with Single Arm Rows
Bulgarian Squat to Hammer Curl
*option to do Slider Reverse Lunge to Hammer
Circuit 2:
12 reps each, repeat circuit
1 Leg Squat to Overhead Press
Dips + Triceps Extension
Full Sit Ups with Dumbbell
Core Slider Pike Up to Stabilization
Circuit 3 - in the shorter 43 min version we isolate abs and buns through crunches and bridges, with flexibility weaved throughout.
Circuit 3 - in the longer 46 min version we isolate abs and buns through planks, crunches and bridges as a circuit, followed by a stretch.
Equipment Needs: sliders, medium dumbbells, heavy dumbbells, optional pull up bar.
Up Next in Fierce 4
-
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
RepeatCircuit 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
...
