FIERCE is a 12 week training program, that includes an additional 4 weeks of Beginner Training, for anyone who might not be familiar with Strength and High Intensity training. It will take approximately 3-4 months to complete the whole program, depending on where you begin! Once you've finished, you can then go back and repeat the program to challenge yourself and continue building on the progress you've already made over the past 12 weeks!

In FIERCE, you will have goals you will be required to complete each week. These will include 2-3 Cardio sessions (High intensity and Low Intensity), however High Intensity cardio is not officially introduced until Week 5 of the program. Each week, you'll also need to complete 2 Recovery sessions (Active Recovery and Rest).

As you progress through the program, your Resistance sessions (Strength and High Intensity) will increase from 3 to 4 sessions per week, with an optional extra session after Week 5, for more experienced individuals. Each workout will be around 30-45 minutes, and will get you sweating and working hard. You can be sure that no workout week will be the same!

What do the workouts involve?

Strength Workouts

Supersets (10-15 mins) - These exercises are lap-based and need to be completed 3 times over. Here, you will complete 2 exercises followed by a rest break. Your goal will be to focus on lifting HEAVY!

Circuit (10 mins) - Your aim here will be to complete 4 exercises consecutively, followed by a rest break. The goal is to complete this process as many times as you can until the timer goes off!

FOCUS AREAS: Full Body, Upper Body, Lower Body

High Intensity

AMRAP: 'As Many Reps As Possible' (25-30 mins) - A form of interval training repeated typically for 3 laps, that alternates between 'work' and 'rest' time. AMRAP has no set structure, where the intensity will increase throughout the program to allow for progression. The goal here will be to complete as many repetitions as you can, during each work phase.

FOCUS AREA: Full Body

TABATA - This is another form of interval training, where you'll be working hard for 20 seconds, with a 10 second rest. You will need to complete four sets of the same exercise, for eight rounds.

FOCUS AREA: Full Body

Circuit Training - Similar to the structure of BBG, you will need to complete between two & four exercises, as many times as you can within the set timeframe.

FOCUS AREA: Full Body

To complete some of these exercises successfully, you will also need to have access to gym equipment. You can check out our required equipment list HERE.