Exclusive FIERCE At Home Workout
I’ve had so many of the FIERCE Community asking for at-home options for my FIERCE program.
It’s so important to me that you can keep up your training and stay strong and healthy throughout all the different challenges that life throws your way. That’s why I’ve released this FIERCE at Home program, to give you more options to pursue your fitness goals.
As always, I’ve provided a free workout from the program for you to try so that you can see if you love this training style!
Remember that this is just a sample workout, and as with my FIERCE program, you can expect a lot of variety in FIERCE at Home.
FIERCE at Home Full Body Workout
For this workout, you’ll need a yoga mat, dumbbell and a skipping rope. If you don’t have a dumbbell, any heavy object you can safely hold will do!
With all my workouts, it’s imperative that you warm up first. You can do five minutes of cardio such as running on the spot or skipping. You could also use dynamic movements to warm up your full body! I like to include a few minutes of cardio, followed by leg swings, some core exercises like a dead bug and some pushups to prepare for my workouts.
Then it’s time for the workout. I recommend trying for three laps of the strength circuit. Next, set yourself a timer for ten minutes and complete as many laps as you can of the circuit. Finally, there’s a finisher to make sure you have nothing left in the tank! I urge you to give this section 100% — you will feel great afterwards!
1. Goblet Squat
12 REPS
2. Push-Up
12 REPS
3. Ab Bikes
20 REPS 10 Per Side
1. Pop Squat
10 REPS
2. Heel Tap
10 REPS 5 Per Side
3. Commando
10 REPS 5 Per Side
4. Star Jumps
20 REPS
1. Mountain Climber
8 REPS 4 Per Side
2. Jump Squat
60 SECS
3. Star Jumps
20 REPS
4. Skipping
60 SECS
If you enjoy this workout, here’s another bodyweight FIERCE workout you can do with minimal equipment from just about anywhere.
Keeping strong, active and healthy is so important in helping us to stay centered and face the challenges that life presents. I believe that when you make time to focus on yourself and your health, you have so much more to give in the other areas of your life!
You can use this workout to form part of your morning routine to fill you with energy for the day ahead.
While this workout focuses on circuit training, you’ll find a lot of variety in my FIERCE at Home program! Each week contains a mixture of high-intensity Tabata training, AMRAP exercises to build strength and with some Muay Thai exercises thrown in.
Try FIERCE at Home to release your inner warrior
If you are new to FIERCE, make sure that you start with setting yourself goals that are achievable and sustainable. This might mean starting out with an at-home workout program that fits easily into your lifestyle, to help you to build confidence to go to the gym. Most of all, find a training style that you love to do!
You can find the new FIERCE at Home program in the SWEAT app, and if you’ve done this workout or any of my workouts, tag me in your social stories so I can see your efforts! I am so proud of all the women in the FIERCE Community and the way you continue to find ways to shine.
* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
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