Fierce45 Denver
high intensity | low impact | intentional movement

Blog

FIERCE on the STREETS (or beach)

With peak travel season and the first ever Fierce Retreat upon us, we know how hard it is to fit in a workout while you’re on the road. One of the many reasons we are obsessed with this method is it’s ability to meet all the elements to physical fitness-cardio, strength, endurance, body composition and flexibility-in each and every move. Take the benefits of Fierce45 to the field (or the beach) with these five movements. All you need is a smooth floor, a towel or slider, a chair and 15 minutes for a quick, effective fitness break on your next trip.

True to your favorite Fierce45 classes, each move should be done for two minutes with a 4-count in, and a 4-count out. For some added resistance, you can use ankle weights, if you have them available.  

1.     Bear

On a smooth floor, like tile or hardwood, start in a high plank position with shoulders over wrists and feet on a towel. Squeeze or ankles, knees and thighs together, pull your knees in until they are under your hips without arching your back; keep your core pulled in towards your spine. With a slow 4-count in and 4-count out, continue the movement for two minutes without pausing. To simulate the spring resistance of the machine, add a pair of light ankle weights.

Sets: 1

2.     Catfish

Place a sturdy chair on a smooth floor. Facing the chair, place your hands on the sides of the seat with your arms straight. With a 90-degree angle between your hips and the floor, place your feet on a towel and squeeze your ankles, knees and thighs together. Balancing on the balls of your feet with a slight bend in your knees, pull your knees in toward your elbows on a 4-count in. Staying on the balls of your feet, slide your feet out on a slow 4-count to return to your starting point. To simulate the spring resistance of the machine, add a pair of light ankle weights.

Sets: 1

3.     Elevator lunge

Standing on a smooth floor, step forward with your working leg/front foot, and place your secondary leg/back foot onto a towel. Keeping your hips shoulder-width apart, shift your body weight over the planted heel of your working leg, slowly slide your back foot down into a lunge. Keep your hips square and your back/secondary leg straight with the heel raised. Switch legs and repeat.

Sets: 1 on each leg

4.     Lateral lunge

Stand on a smooth service with legs shoulder-width apart and the towel under one foot. The leg on the towel is your non-working/secondary leg and will be kept straight. Begin to slide the foot on the towel away from the mid-line of your body while squatting back on your working leg. Make sure to keep your weight shifted to your working leg and sit back onto your heel. Slide your non-working leg back in as you slowly return to your standing starting position. Maintain a slight bend in your working leg to keep the tension. Repeat for two minutes on a slow 4-count in, 4-count out. Switch legs and repeat.

Sets: 1 on each leg

5.     Plank-to-pike

Begin in a high plank position on a smooth floor with your toes on a towel. Keeping your neck in line with your spine, pike your hips to the ceiling, allowing your head and gaze to move to your toes. Keeping your legs straight, and without letting your hips drop, lower yourself back slowly back down to a high plank. Repeat for two minutes on a slow 4-count in, and slow 4-count out.

Sets: 1

Ready for more? We’re taking our Fierceness on the road, and inviting you to join us on our first-ever Fierce Retreat at Haramara Retreat Resort in Sayulita, Mexico, September 23-28. Experience more of these Fierce-inspired movements, rejuvenating spa treatments and nourishing organic meals from a private chef with two of your Fierce45 favorites, Torrey Newman and Jen Ibanez.

Reward your body and give yourself the gift of a renewed spirit. Visit our Fierce Retreats page to sign up, or for more information, including pricing.