As mentioned in our 'How Does FIERCE work?' article, in Chontel's FIERCE program you will be provided with weekly goals to work towards each week.
Each 4 week cycle within the initial 12 week program is summarised below, as well as recommendations of how you could arrange your days:
FIERCE 1.0
Beginner and Weeks 1-4
- 3 Resistance sessions per week (Monday/Wednesday/Friday)
- 3 Low-Intensity Cardio (LISS) sessions (Tuesday/Thursday/Saturday)
- 1 Active Recovery and 1 Rest day (Sunday)
Weeks 5-8
- 4 Resistance sessions per week (Monday/Tuesday/Thursday/Friday)
- 1 Low-Intensity Cardio (LISS) and 1 High-Intensity Cardio (HIIT) (LISS on Wednesday and HIIT on Saturday)
- 1 Active Recovery and 1 Rest day (Sunday)
Weeks 9-12
- 4 Resistance sessions per week (Monday/Tuesday/Thursday/Friday)
- 1 optional Resistance session
- 1 Low-Intensity Cardio (LISS) and 1 High-Intensity Cardio (HIIT) (LISS on Wednesday and HIIT on Saturday)
- 1 Active Recovery and 1 Rest day (Sunday)
FIERCE 2.0
Weeks 13-24
- 4 Resistance sessions per week (2 x Strength and 2 x High-Intensity)
- 2 optional Resistance sessions (1 x Strength and 1 x High Intensity)
- 1 Low-Intensity Cardio (LISS) and 1 High-Intensity Cardio (HIIT)
- 1 Active Recovery and 1 Rest day
Comments
8 comments
Hi there
I don have any access to the gym. Can I do Fierce program at home with dumbbell, medicine ball and skipping ropes?
Hi @Joles Ng,
Check out our 'FIERCE Required Equipment' article!
As FIERCE has been designed as a gym based program, we do recommend to ensure you have access to a gym, or alternatively a fully equipped home gym set up.
- Sweat Support
Hey,
I’ve just finished week two of the beginner weeks of Fierce. I have realised from tracking my weeks that I find it easier to do my resistance training and lit cardio on the same day and then have a rest day the day after and so on throughout the week. Does anyone know if this will affect results? Is it better to do less, 6 times per week?
Hi @Bobbie Elyod,
Great question!
You're welcome to arrange your week to best suit your lifestyle. If you find that completing your Resistance and LISS on the same day works better for you — do that! Just remember to always complete sessions separately, giving yourself enough recovery time in between, and also ensuring you complete your warm up and cool downs.
In terms of HIIT though, we do recommend this be completed on a different day to Resistance as both are high-intensity workouts.
If you have any other questions at all, feel free to email us via our contact form, or alternatively you can ask others in the Community on our Forum.
Hope this helps!
- Sweat Support
Hello- about to wrap up week 24 of fierce. If I want to redo the program again, what is the recommended week I start over at again?
Hi @Annie Liu,
Congratulations! What an amazing achievement.
If you'd like to redo the program, we recommend starting from Week 5 when both HIIT and your optional Lower-Body Strength session is included.
To challenge yourself this time around, try increasing the equipment weight and speeding up your reps, if you can, while still maintaining good form throughout.
Keep up the good work!
- Sweat Support
Hello! I am moving from BBG week 33 to Fierce. Should I start at Beginner or Week 1?
Hi @Meri,
Welcome to FIERCE!
Chontel has included some circuit-based workouts in FIERCE, similar to BBG. However, if you are new to strength and high-intensity training styles, like AMRAP and Tabata, then try starting from Beginner Week 1. If you find the first week is too easy, you can just skip forward to Week 1 of the regular program!
To change weeks, just tap your profile icon at the top right corner of the screen and select "Manage My Program". Here you'll find the "Select Week" option.
Let us know how you go!
- Sweat Support
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