FIERCE Zero Equipment is a no-equipment program. Chontel designed this program to incorporate her signature training styles, including Muay Thai, boxing and high-intensity strength training, however with no equipment needed (yoga mat optional), to complete the program entirely at home, outdoors - wherever you like! FIERCE Zero Equipment is for women who want to focus on building their strength and fitness through a variety of training.
FIERCE Zero Equipment is a 10-week training program, including 4 beginner weeks.
Each week, you are provided with suggested resistance, recovery and cardio goals. These will increase through the beginner weeks to 1.0. There are a total of 6 resistance workouts, ranging from AMRAP, Tabata and Circuit training, with the inclusion of optional Express workouts for those short on time, or looking to increase the intensity of their routine. These workouts range between 25-45 minutes.
The beginner weeks are suitable for anyone who might not be familiar with Chontel’s style of strength and high-intensity training - allowing you to build a baseline of cardiovascular fitness & endurance and strength.
What are the weekly goals?
In FIERCE Zero Equipment Beginner, you will be provided with the following goals to work towards each week:
- 3 x Resistance sessions
- 2 x Cardio sessions
- 1 x Recovery
In FIERCE Zero Equipment 1.0, your goals increase to:
- 4 x Resistance sessions
- 2 x Cardio sessions
- 1 x Recovery
Your resistance workouts are split into the below:
- Full Body - Strength x2
- Full Body - AMRAP
- Legs & Abs - Tabata
- Express Abs
- Express HIIT
What do the workouts involve?
Full Body strength (25-45 minutes)
The full-body strength workouts consist of a strength circuit, circuit and a finisher, between each section you will have a 1-minute rest.
Strength Circuit - These circuits are lap-based. Here you will complete 3 exercises back to back, followed by a 1-minute break. This process will be completed 3 laps in total.
Circuit - The circuit contains 3 exercises. Your aim is to complete the 3 exercises consecutively, followed by a 30-second rest break. The goal is to complete as many laps as you can until the 10-minute timer is up.
Finisher - This circuit includes two high-intensity exercises, with the goal being to complete as many reps as possible within the 30 second period, repeating for 4 laps with no rest - the aim is to go hard.
Full Body AMRAP (40 minutes)
AMRAP is a form of interval training, where users 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.
Each AMRAP workout will contain three lap-based circuits lasting 12 minutes each, with a 40-second rest break between sections. Each exercise is allocated a 45-second work duration, before taking a 15-second rest.
In the beginner weeks of the FIERCE Zero Equipment program, AMRAP workouts will use a lower work-to-rest ratio (40:20), allowing you to adapt to the high-intensity nature of Chontel’s workouts!
Tabata (25-30 minutes)
Tabata is a form of high-intensity interval training (HIIT) that aims to improve cardiovascular (both aerobic and anaerobic) fitness through short bouts of intense exercise (20 seconds) and a short rest period (10 seconds). These intervals are then repeated 8 times for a total duration of four minutes, in comparison to other FIERCE programs, where there are 6 laps for Tabata workouts.
Express Abs and HIIT
Quick optional workouts are now available for members to include into their routine, as either additional to weekly goals to increase the intensity, or in replacement of, if you are short on time, but still want to get your workout done! Express Abs is formatted as a ladder workout. Express HIIT follows the structure of an AMRAP workout, with 45 seconds of work and 15 seconds of rest. The aim will be to complete as many repetitions of each High-Intensity exercise as you can in the time frame, performing 3 laps in total.
You’ll find a choice of three different Warm Up types to complete before you start your workout:
- Cardio: low-intensity cardio, such as walking, cycling, running or rowing
- Movement: dynamic stretches and movement preparation-type exercises
- Cardio & Movement: combination of the above (recommended)
Your warm-up routine will be approximately 5-7 minutes long and you will find a brief description of each of the above to help choose the best warm-up style for you!
Completing a cool-down session at the end of each workout can help to promote recovery, prevent injury, improve flexibility by slowing down your heart rate, and promote even blood flow throughout your body.