Chontel’s FIERCE at Home program is similar to her original FIERCE program. It is a 36-week program, including 4 weeks of beginner training for anyone who might not be familiar with strength or high-intensity training. The program has been designed to decrease body fat, increase strength and lean muscle mass, and improve muscular endurance and cardiovascular fitness through a variety of training styles. 

In FIERCE at Home, you will have goals you will be required to complete each week. In addition to resistance workouts, these will include 2-3 cardio sessions (high-intensity and low-intensity) and 1-2 recovery sessions (active recovery and rest) per 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 workout available from Week 5 for those that want the extra session! Each workout will take between 20-45 minutes. 

What do the workouts involve?  

Strength Workouts

Strength Circuit - These exercises are lap-based. Here you will complete 3 exercises, with the aim to lift as heavy as possible while maintaining a high-intensity. 
FIERCE at Home 1.0 - to be completed 3 times over.
FIERCE at Home 2.0 - to be completed 4 times over. 

Circuit (10 mins) - The aim here is to complete 4 exercises consecutively, followed by a rest break. The rest break between laps is omitted from Week 4 to push you a little harder as you progress through the program. The goal is to complete this process as many times as you can until the timer goes off! 

Finisher Circuit (8 mins) - This circuit includes two strength and two high-intensity exercises. These exercises are lap-based, with the goal being to complete them as many times as possible before the timer goes off. This circuit is optional until Week 7 when the program becomes more challenging to ensure you’re getting the most out of your training!

FOCUS AREAS: Full Body, Upper Body, Lower Body

High-Intensity

AMRAP: 'As Many Reps As Possible' - 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

Full Body Circuit - A form of circuit-based training where you will complete as many rounds of the exercises as possible within an 8-minute time frame. This workout is included as of Week 25. 

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 need to complete the required sets of the same exercise, before moving onto the next exercise. 
FIERCE at Home 1.0 - There are 6 exercises in total 
FIERCE at Home 2.0 - There are 8 exercises in total 

FOCUS AREA: Full Body

Speed Circuit - A form of high-intensity interval training (HIIT) where you will alternate between work and rest phases of a set duration. The goal of each work phase is to complete as many repetitions as possible in the allocated time. 

FOCUS AREA: Full Body

Express 

Ladder Workout - A workout consisting of 4 exercises completed in succession with a lowering rep count each round. This workout is included as of Week 25.

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 at Home program, take a look at her blog article, 'This Is How You Get Results From Circuit Training'.