Fierce Phase 1 Full Body
Fierce 4 • 46m
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
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Circuit 1:
Hinged Reverse Lunge to 1 Leg Squat
Elevated Squat
Prone Glute Lift
RepeatCircuit 2:
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Superset 1:
Upright Row
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