Fierce 2.0
Fierce 2.0
Fierce 2.0
0
Chontel Duncan
Week 13
Full Body Circuit
1. Circuit (10 min)
- Dumbbell Bent-Over Row x 12
- Push-Up x 12
- Skipping x 50
- Jump Lunge x 10/side
2. Circuit (10 min)
- Barbell Front Squat x 15
- Star Jumps (30 sec)
- Bent-Leg Raise x 12
- Kettlebell Deadlift x 12
3. Circuit (10 min)
- Battle Rope Alternating 1-Arm Slam & Reverse Lunge (30 sec)
- Dumbbell Bent-Over Reverse Fly x 15
- Dumbbell Squat Thruster x 12
- Burpee & Tuck Jump x 10
Week 14
Full Body Circuit
1. Circuit (10 min)
- Dumbbell Bent-Over Row x 12
- Cable Chest Fly x 15
- Pop Squat x 15
- Dumbbell Walking Lunge x 8/side
2. Circuit (10 min)
- Barbell Front Squat x 15
- Sprawl x 15
- Ab Bikes x 15/side
- Dumbbell 1-Arm Snatch x 10/side
3. Circuit (10 min)
- Battle Rope Alternating 1-Arm Slam & Reverse Lunge (30 sec)
- Dumbbell Side Raise x 12
- Dumbbell Tricep Extension x 12
- Dumbbell Glute Bridge x 12
Week 15
Full Body Circuit
1. Circuit (10 min)
- Dumbbell 1-Arm Row x 8/side
- Push-Up x 12
- Skipping x 50
- Jump Lunge x 10/side
2. Circuit (10 min)
- Barbell Squat & Press x 12
- Star Jumps (30 sec)
- Bent-Leg Raise x 15
Week 17
Full Body Circuit
1. Circuit (5 min)
- Kettlebell Burpee x 10
- Box Jump x 12
2. Circuit (5 min)
- Barbell Glute Bridge x 12
- X Mountain Climber x 15/side
3. Circuit (5 min)
- Dumbbell Arnold Press x 12
- Kettlebell Straight-Leg Deadlift x 15
4. Circuit (5 min)
- Underhand Seated Row x 15
- Dumbbell Goblet Reverse Lunge x 10/side
5. Circuit (5 min)
- Dumbbell Bench Press x 10
- Bench Hop x 10/side
6. Circuit (5 min)
- Dumbbell Bent-Over Reverse Fly x 15
- X Plank x 10/side
Week 18
Full Body Circuit
1. Circuit (5 min)
- Kettlebell Rack Squat x 12
- Broad Jump x 8
2. Circuit (5 min)
- Barbell Glute Bridge x 8
Week 19
Full Body Circuit
1. Circuit (5 min)
- Kettlebell Rack Squat x 12
- Box Jump x 12
2. Circuit (5 min)
- Barbell Hip Thrust x 8
- X Mountain Climber x 15/side
3. Circuit (5 min)
- Dumbbell Arnold Press x 12
- Kettlebell Straight-Leg Deadlift x 15
4. Circuit (5 min)
- Underhand Seated Row x 15
- Jump Lunge x 8/side
5. Circuit (5 min)
- Dumbbell Bench Press x 10
- Bench Hop x 10/side
6. Circuit (5 min)
- Dumbbell Side Raise x 15
- X Plank x 10/side
Week 20
Full Body Circuit
1. Circuit (5 min)
- Kettlebell Burpee x 10
- Broad Jump x 8
2. Circuit (5 min)
- Barbell Hip Thrust x 8
- Bent-Leg Raise x 15
3. Circuit (5 min)
- Dumbbell Tricep Kickback x 7/side
- Fitball Hamstring Curl x 15
4. Circuit (5 min)
- Close-Grip Lat Pulldown x 12
- Jump Lunge x 8/side
5. Circuit (5 min)
Week 22
Full Body Circuit
1. Circuit (8 min)
- Dumbbell Alternating Lunge x 10/side
- Barbell Clean & Press x 10
- Butterfly Sit-Up x 15
2. Circuit (8 min)
- Barbell Bent-Over Row x 15
- Sprawl x 15
- Barbell Throws x 20
3. Circuit (8 min)
- Barbell Sumo Squat x 15
- Inchworm x 12
- Straight-Leg Raise x 12
4. Circuit (8 min)
- Barbell Squat x 12
- Dumbbell Shoulder Press x 10
- High Knees
Week 23
★ Click on each exercise name to view a video demonstration.
Full Body Circuit
1. Circuit (8 min)
- Dumbbell Bulgarian Split Squat x 8/side
- Barbell Clean & Press x 10
- Kettlebell Swing x 15
2. Circuit (8 min)
- Dumbbell Arnold Press x 12
- Lateral Shoot Through x 10/side
- Barbell Throws x 20
3. Circuit (8 min)
- Barbell Sumo Squat x 15
- Plyo Push-Up x 10
- Deadbug x 10/side
4. Circuit (8 min)
- Barbell Squat x 15
- Dumbbell Front Raise x 12
- High Knees (30 sec)
Week 24
Full Body Circuit
1. Circuit (8 min)
- Dumbbell Alternating Lunge x 10/side
- Bench Jump x 8
- Butterfly Sit-Up x 15
2. Circuit (8 min)
- Barbell Bent-Over Row x 15
- Lateral Shoot Through x 10/side
- Dumbbell 1-Arm Snatch x 10/side
3. Circuit (8 min)
- Kettlebell Goblet Squat x 10
- Inchworm x 12
- Deadbug x 10/side
4. Circuit (8 min)
- Barbell Squat x 15
- Dumbbell Shoulder Press x 10
- Skipping (30 sec)