FIERCE at Home uses some key pieces of equipment to help you increase your strength, including:
- Foam Roller
- Long Resistance Band
- Recovery Band
- Resistance Band
- Resistance Tube
- Skipping Rope
- Yoga Mat
Many pieces on this list you may already have at home, or from previous Sweat programs. Chontel Duncan has tried to utilise equipment that most home gym set-ups will already have available, but if these items are unavailable to you, we suggest using substitute equipment.
If I don't have access to the equipment, what can I use instead?
Some pieces of equipment do not have an exact equivalent, but we do have some suggestions of suitable substitutes you could incorporate into your workout:
- Resistance Tube - You can omit the resistance tube altogether if you have a recovery tube as these two items are interchangeable.
- Kettlebell - One large dumbbell (8-15kg) can be used instead.
The equipment required for the FIERCE workouts will be used repeatedly throughout the program. Try to think of them as investment pieces — for your program and your health!
How do I choose a weight that's right for me?
RPE: RPE stands for "Rate of Perceived Exertion”, or how hard an exercise feels.
To begin with, we recommend choosing a weight that's a 7/10 RPE.
However, for high-intensity days that involve time-based exercises, the weight should slightly decrease to allow you to complete the entire workout comfortably.
If you are new to training, we encourage you to begin with the FIERCE at Home Beginner program. Like with any program, we recommend starting with a lighter weight range until you feel ready to challenge yourself and increase the weights from there.
Always listen to your body, and ensure that you choose a weight that is challenging, but not impossible!