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 workouts. It will take approximately 3-4 months to complete the whole program, depending on where you begin! Once you have finished, you can then go back and repeat the program to challenge yourself and continue building on the progress you have already made. For those who are looking to take their training to the next level, move on to FIERCE 2.0 (Weeks 13-24)!
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), keeping in mind that High-Intensity cardio (HIIT) is not officially introduced until Week 5 of the program. You will also have 2 Recovery sessions (Active Recovery and Rest) to complete each week.
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 members. 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?
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
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, however 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 will 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 and four exercises, as many times as you can within the set timeframe.
FOCUS AREA: Full Body
To find out more about the benefits of Circuit Training and why Chontel has chosen to incorporate this style into her FIERCE program, take a look at her blog article, 'This Is How You Get Results From Circuit Training'.
In FIERCE 1.0 (Weeks 9-12), the Resistance workout goal increases from three to four workouts per week. This goal is carried over into FIERCE 2.0. The only difference you will notice is that an additional workout has been added, providing a total of 6 workouts (two optional), to complete each week. This is divided into:
3 x Strength
- 1 x Upper Body
- 1 x Lower Body
- 1 x Full Body
3 x High-Intensity
- 1 x AMRAP
- 1 x Circuit Training
- 1 x Tabata
For continued variety, every week there will always be one type of training. Of these workouts, it is recommended that you complete two Strength and two High-Intensity workouts. However, any combination of the available workouts can be completed to meet your weekly Resistance goal!
In FIERCE 2.0, the cardio goal will remain the same as FIERCE 1.0 Weeks 9-12, with two workouts per week. It is recommended that you complete 1 x Low-Intensity (LISS) and 1 x High-Intensity Cardio (HIIT), however you can complete any combination of these workouts to meet your goal!
In FIERCE 2.0, the Recovery goal will remain the same as FIERCE 1.0, with 1 Active Recovery and 1 Rest day.
AMRAP - FIERCE 2.0 will feature slightly different work-to-rest ratios that will increase in intensity as you progress through the program. Prepare to be challenged with more work time and less rest!
Circuit Training - FIERCE 2.0 will feature several circuit timings and structures, between 2 and 4 exercises.
Tabata - FIERCE 2.0 will maintain 4x8 (four sets of eights exercises) in most weeks. Based on your feedback, Chontel has also reduced the rest break from 60 to 40 seconds!
In Weeks 17-20, you will notice that a new 6x6 (six sets of six exercises) structure is introduced, where the rest break will remain at 60 seconds between exercises- We'd love to hear your thoughts and what you think!
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.