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fitness

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Exclusive FIERCE At Home Workout

Exclusive FIERCE At Home Workout
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!

Strength Circuit 3 Exercises / 3 Laps

1. Goblet Squat

12 REPS


2. Push-Up

12 REPS


3. Ab Bikes

20 REPS 10 Per Side


Circuit 4 Exercises / 10 minutes

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


Finisher 4 Exercises / 2 Laps

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.

* Results from FIERCE may vary. Strict adherence to the program is required for best results.

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