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Chontel Duncan - FIERCE

For the past 2 years, I've been doing SWEAT® trainer Chontel Duncan's HIIT & Strength training work outs. 10/ 10 recommend! She recently came out with an AT HOME version (i.e.: FIERCE AT HOME) - which I've been doing since quarantine!

what is it?

kicks 👏🏼 your 👏🏼 butt. I am obsessed with this program for three reasons:

  1.  it's a combination work out, so it incorporates both weights and high intensity interval training (HIIT). 
  2. there are different areas of focus for each day (i.e.: monday - legs, wednesday - arms, tuesday/thursday - full body).
  3. it's easy to follow along, where the app has an integrated timer and easy-to-follow guides.
more info here

sample workout | BEGINNER

this full body H.I.I.T. x Strength training features a few basic pieces of equipment (i.e.: med ball + kettle bell), but please feel free to swap them out - or don't use equipment at all!

view full workout
broken image

🔍𝐎𝐕𝐄𝐑𝐕𝐈𝐄𝗪: there are three overarching sections

  1. sᴛʀᴇɴɢᴛʜ: x3 moves, x3 rounds ⁣
  2. ᴄᴀʀᴅɪᴏ ᴀᴍʀᴀᴘ ᴄɪʀᴄᴜɪᴛ: “AMRAP“ = as many rounds as possible; so, we'll set timer for 10 minutes, and complete as many rounds as possible of these x4 moves, back to back 👇🏽⁣
  3. ғɪɴɪsʜᴇʀ ᴄᴏᴍʙᴏ: x4 moves, x2 rounds ⁣

STRENGTH (3x through, back to back)

  • Goblet Squat (x12)
  • Goblet Squat (x12)
  • Ab Bikes (x20; x10 per side), NOTE: After each round, I like to do x20 high knees to keep my heart rate up!
[REST]

CARDIO CIRCUIT (10 minutes, which usually equates to ~4-5 rounds)

  • Pop Squats (x10) 
  • Heel Taps (x10; x5 per side) 
  • Commando (x10; x5 per side) 
  • Jumping Jacks (x20), NOTE: After each round, I like to do x20 high knees to keep my heart rate up!

[REST]

FINISHER (2x through, back to back)

  • Mountain Climber (x8; x4 per side) 
  • Jump Squat (1 minute)
  • Jumping Jacks (x20)
  • Skipping (1 minute), NOTE: After each round, I like to do x20 high knees to keep my heart rate up!
VIEW FULL WORKOUT
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