What To Expect From My SWEAT Challenge In 2020 – Chontel Duncan

What To Expect From My SWEAT Challenge In 2020

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What To Expect From My SWEAT Challenge In 2020
Fierce Sweat Challenge

The end of the year is fast approaching, and the festive season is well and truly here! It’s summer in Australia, so Sam and I spend lots of time at the beach together with our children, camping and eating gelato. 

Food always brings us together as a family, and with my Maori heritage, it’s always been a big part of my life. I’m definitely more flexible with my healthy lifestyle during this time — and you can be, too! 

Many of you who follow me on my Instagram would know I love to meal prep and plan everything in advance. Even on our recent trip to Bali I planned everything from our meals to Muay Thai training well ahead of time, so I knew we would be organised. 

It’s important to find a healthy balance in life, so I thought this would be the perfect opportunity to talk about goal setting and establishing healthy habits for the new year and beyond!

For anyone who’s wanted to try my FIERCE program, there’s no better time to start than right now! And those women who are currently doing FIERCE but may have slowed down nearing the end of a big year, I’ve got you covered, too — I’m so excited to share with you my 2020 FIERCE Challenge in the SWEAT app!

Be FIERCE in 2020 with a brand new challenge 

My FIERCE Challenge is a six-week exclusive program that can be found in the SWEAT app. It follows my same hybrid training style, incorporating both strength and high-intensity workouts, alongside cardio and recovery.

It’s perfect for women who love variety in their training and working up a sweat in every session. 

It doesn’t matter where you are on your fitness journey — there will be two levels of intensity you can complete, depending on your fitness level. My FIERCE Challenge will target your WHOLE body and you will be working every area in a different way each week. 

Fierce Sweat Challenge Faq

How do I join the Challenge?

Make sure to sign up by tapping ‘Join the Challenge’ on the pink banner you’ll see in your app to join thousands of women in smashing goals and entering 2020 FIERCE! You’ll have until February 3, 2020 to join — so don’t miss out because after this you won’t have access. My Challenge is also only available during this time of the year — you could say it’s limited edition! 

The Challenge itself doesn’t start until January 13, 2020 so you’ll have just under a month to set yourself up for success coming into the new year. On January 13, you’ll see the Challenge workouts appear!

What makes the FIERCE Challenge different from the standard program?

Building upper body strength has always been a focus of mine and I believe it is so important for every woman to focus on too — especially if you are sitting at a desk all day for work, or have any postural concerns. 

My FIERCE Challenge has a unique focus on the back and shoulders, which will be sure to give you some real shoulder pump! Completing this program, followed by my regular FIERCE program, can help to build the strength you need to reach your fitness goals, like nailing your first pull-up!

What does the FIERCE Challenge involve?

Depending on if you are a beginner or more advanced, you’ll be provided with weekly workout goals to complete. These workouts are different depending on if you choose ‘Starting Out’ or ‘Challenge Me’.

For the ladies who are brand new to fitness, just getting started with FIERCE, or are returning from some time off, you’ll choose ‘Starting Out’. Here, you’ll have two resistance goals each week that include Full Body AMRAP and Lower Body Strength workouts, with one optional Full Body Circuit. Make sure to schedule in your three cardio and two recovery sessions, including your rest day.

If you’re up for a challenge or are currently up to or past Week 5 in FIERCE, ‘Challenge Me’ will do just that! You’ll find three resistance goals each week with a focus on Upper Body Strength, Lower Body Strength and Full Body AMRAP. There’s also a Full Body Circuit that’s optional. As you’ll have more resistance sessions, the cardio goals are only two per week, with one active recovery and one rest day.

Each week there will also be one Back and Shoulder Pump as the unique Challenge workout. The workout in ‘Starting Out’ contains one superset and one circuit, and in ‘Challenge Me’ you’ll have one superset and two trisets to complete.

Fierce Challenge Equipment

What equipment do I need to complete the FIERCE Challenge?

You’ll need access to the following pieces of equipment for my FIERCE Challenge:

Starting Out

  • Barbell (adjustable)
  • Bench
  • Cable 
  • Deadball
  • Dumbbells
  • Fitball
  • Foam roller
  • Incline bench
  • Lat pulldown
  • Olympic barbell
  • Recovery band
  • Resistance band
  • Seated row
  • Squat rack
  • Yoga mat

Challenge Me

  • All “Starting Out” equipment except a recovery band
  • Assisted chin/dip
  • Battle rope
  • Dual cable
  • Leg press
  • Plyometric soft box
  • Skipping rope
  • Sled

Suggested weekly schedule

If you don’t know where to begin with assigning your workouts to a day of the week — I’ve got you! You’ll find my recommended workout plan available in the SWEAT app in the Planner section. Just make sure to enable this in your settings.

Resistance sessions

If you’ve chosen ‘Starting Out’, I’d recommend that you complete your resistance sessions on Monday, Wednesday and Friday, with the focus back and shoulders workout on Saturday. 

That way, you’ll have enough time in between your workouts for your body to get some rest, recovery time and reap the benefits of your hard work. 

Cardio sessions

On Tuesday, Thursday and Saturday, complete 35-40 minutes of low-intensity cardio to focus on building your endurance and cardiovascular health. 

Trust me, including your cardio sessions will help to support your high-intensity and strength days and you’ll notice SUCH a difference! On Thursday, do an active recovery session to release any muscle tension or soreness and get some well-deserved rest on Sunday.

For those doing the ‘Challenge Me’ program, it’s pretty much exactly the same in terms of when I recommend completing the workouts! You’ll just have one extra resistance session to complete each week, so I recommend doing that on Tuesday with your low-intensity cardio.

How do I get the most out of the FIERCE Challenge?

Make sure to follow me on Instagram where I’ll be posting weekly motivation and tips to get you through the Challenge! 

A handy tip from me to you — pull together a collection of your favourite upbeat and motivating tunes into a FIERCE workout playlist! A great playlist is how I personally get through an intense workout, even on those days when I’m not feeling as prepared for it.

What if I choose the wrong program for my fitness level?

I’d recommend beginning with ‘Starting Out’ if you haven’t tried my FIERCE program before, and if you find that too easy don’t worry. You can change to ‘Challenge Me’, even after the Challenge starts.

What happens if I’m already doing FIERCE?

No problem! If you join the Challenge, it won’t be until January 13, 2020 that you’ll be automatically moved into the Challenge program. You’ll have up until February 3, 2020 to join. 

Once you’ve completed the Challenge on February 23, 2020 you’ll be taken back to where you left if you were already completing FIERCE before.

What happens at the end of the Challenge?

If you joined the SWEAT Challenge as a beginner, expect to have established healthy habits and a baseline of fitness to start 2020 off with a bang!

For those ladies already doing FIERCE, the weekly ‘focus’ workouts can assist in achieving your back and shoulder goals for the new year, as well as helping to keep your body guessing and improving your overall fitness.

Let’s get FIERCE in 2020!

Now that you have all the information you need to know about my 2020 FIERCE Challenge in the SWEAT app, what are you waiting for? I’m looking forward to completing the workouts alongside all of you in the Challenge — I’ll be there every step of the way!

And don’t forget about the AMAZING FIERCE Community you’ll have right there beside you. It’s going to be tough, but together we can be FIERCE and work towards smashing goals!

What goals and healthy habits are you working towards establishing this FIERCE Challenge in 2020? Let me know in the comments below!

* 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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