fitness

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Free FIERCE Workout

Free FIERCE Workout

Free FIERCE Workout
FIERCE Workout

I am so excited to announce the release of FIERCE 2.0! I have been working on this for a while and I know that members of the FIERCE community are going to be so happy it is here! Since my workout program was first released in the Sweat app in December 2018, I have been watching and following the progress of the FIERCE community. I am so, so proud of you all. 

There are some people following me who are thinking about beginning their FIERCE journey and joining this amazing community, so I wanted to show you what you could expect from a FIERCE workout. I love that you are taking those first steps to try a new workout or to begin a fitness journey for the first time.  

For anyone who is new to this style of training, you can try out the free FIERCE workout below to see if you enjoy it!

What is FIERCE? 

FIERCE is my workout program, available in the Sweat app. FIERCE uses a mixture of both high-intensity workouts and strength training to help you improve your overall fitness and decrease body fat, as well as increasing lean muscle and strength. I wanted my workout program to be as close to my personal style of training as possible — which is why it offers variety and intensity. 

FIERCE is a gym-based program, so it uses a variety of gym equipment, as well as bodyweight exercises in the workouts. When you begin training with FIERCE, you will see there are two main types of workouts included (Strength and High-Intensity). These workouts can include different training styles, such as AMRAP (as many reps as possible), circuit training and Tabata

For those ladies who love to do both strength training and cardio, this program offers both! You can build up your overall cardiovascular fitness while also increasing your strength.  

How to start a FIERCE workout

If you are brand new to the program and a fitness beginner, I highly recommend starting with the Beginner Training weeks. This is a 4-week introduction to the program that can help you start off on the right foot and get you used to the types of exercises and the way the workouts are structured. 

For anyone who already has a moderate level of fitness, you might prefer to start from Week 1 of the program. That is up to you — test out the workouts and see how you go.  

As I’ve explained, the FIERCE workout routine includes strength and high-intensity workouts. It also includes both LISS cardio and HIIT cardio workouts (although HIIT is not introduced until Week 5 of the program) and active recovery sessions as well. 

Try this free FIERCE workout

So, now you’ve got some idea about what my FIERCE program involves and I hope you’re feeling excited to try it. I’ve put together a FIERCE workout that you can try out to see if you enjoy the program structure and want to continue using it! 

This is an AMRAP workout, so the aim is to do as many reps as possible in the time given. For example, in AMRAP 1, the aim is to complete as many reps as you can for each exercise, in the time given. Set your timer for 40 seconds and start the first exercise. Once the timer runs out, rest for 20 seconds before moving on to the next exercise. Start the timer again and repeat this pattern until you’ve done all three exercises. This is one lap! You then repeat all of the exercises again until you’ve completed four laps in total. Then, you rest for 60 seconds before moving on to AMRAP 2!

AMRAP 1 3 Exercises / 4 Laps

1. Sled Push & Pull

40 SECS


2. Ab Bikes

40 SECS 20 Per Side


3. Burpee & Tuck Jump

40 SECS


AMRAP 2 3 Exercises / 4 Laps

1. Burpee

40 SECS


2. Plank Slam

40 SECS 20 Per Side


3. Kettlebell Swing

40 SECS


AMRAP 3 3 Exercises / 4 Laps

1. Deadball Slam

40 SECS


2. Push-Up

40 SECS


3. Shuttle Run

40 SECS


The goal of an effective AMRAP workout is to work as hard as you are able to (without sacrificing your form) while doing the exercises. While this workout might seem a little intimidating, remember that you work at YOUR pace. So, even though it is meant to be tough, focus on doing the exercises safely and as quickly as YOU can.  

This free FIERCE workout is taken directly from the Sweat app, so once you sign up to the app and begin training with my program, you can expect to see more workouts like this. Just remember, a good workout routine should be challenging, so expect to train hard!

Download Chontel Duncan Fierce 2.0 ProgramDownload Chontel Duncan Fierce 2.0 ProgramDownload Chontel Duncan Fierce 2.0 Program

Challenge yourself with this FIERCE workout!

Remember, the only person you are destined to become is the person you decide to be! This workout is designed to challenge you, but I know that you will feel as though you have accomplished something amazing once you finish it. 

Finishing a workout is a mental challenge too, so keeping yourself motivated with music can help you to get it done and tick off another one of your goals! Those who follow me on social media will know I love a great workout playlist to keep my energy up. You can check out my FIERCE workout playlists to help you stay motivated, even when you start feeling tired.  

To those amazing women who are starting or already doing FIERCE, you’ll be happy to know that my workout program has just been extended. So, now my FIERCE program includes 24 weeks of workouts in total! If you are ready to become fearless in the gym, to change your life and improve your health inside and out — make sure you try my workout program.

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

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