Fierce45 Denver
high intensity | low impact | intentional movement

C + A + C sample routines

Fierce45 Core + Arms + Cardio Sample Routines

sample 1

Both arms

  • kneeling bicep pulls
  • King Cobra
  • Kneeling Lat pulls

Tricep dips/ toe taps- Cardio Burst

Arm 2

  • One arm rotator extension
  • One arm tricep kick back on all 4's
  • One arm lawn mower pull

Oblique 2

  • Weighted seated side crunch
  • Seated torso twist
  • Seated side crunch 

1 Yellow

  • Twisted kneeling crunch
  • Twisted hero
  • Twisted glider
  • Side plank

Hinged mountain climbers- Cardio Burst

Fierce 45 Close

  • Carriage Burpees

Core

1 Yellow

Carriage up downs- Cardio Burst

  • Carriage hero
  • Carriage saw
  • Carriage forearm plank crunch
  • Carriage plank to tabletop
  • kneeling crunch
  • Fierce crunch
  • Floor strap crunch

Oblique 1

Hinged mountain climbers- Cardio Burst

  • Twisted glider 
  • Side plank
  • Twisted kneeling crunch
  • Twisted hero
  • Seated side crunch

3 Yellow

  • Seated torso twist
  • Weighted seated side crunch

Arm 1

  • One arm Lawn mower pull
  • One tricep kick back on all 4's
  • One arm rotator extension

 


    sample 2

     

    1 Yellow

    Oblique 2

    Pistol squats- Cardio Burst

    • Twisted plank to pike 
    • Hinged mountain climbers
    • Side plank
    • Back platform twisted hero
    • Seated side crunch
    • Twisted fierce crunch
    • Back carriage twisted plank to table top

    Toe taps with a partner- Cardio Burst

    2/3 Yellow

    Arm 2

    • One arm kneeling bicep pulls
    • One arm kneeling lat pulls
    • One arm bicep extension
    • One arm shoulder press
    • One arm tricep extension
    • Pushups

    Fierce45 Close

    • Carriage mountain climbers

    Core

    1 Yellow

    Step ups- Cardio Burst

    • Carriage plank to tabletop
    • Carriage saw
    • Carriage glider
    • Fierce crunch
    • Floor strap crunch
    • Back flying plank to tabletop
    • Back flying plank to pike

    Oblique 1

    Toe taps- Cardio Burst

    • Twisted plank to pike 
    • Hinged mountain climbers
    • Side plank
    • Back platform twisted hero
    • Seated side crunch
    • Twisted fierce crunch
    • Back carriage twisted plank to table top

    2/3 Yellow

    Arm 1

    • One arm kneeling bicep pulls
    • One arm kneeling lat pulls
    • One arm bicep extension
    • One arm shoulder press
    • One arm tricep extension
    • Pushups

    sample 3

    1  Yellow

    • Tricep kick back with the Red cables
    • Bicep curls with the Red cables
    • Lateral raise

    Oblique 2

    Toe taps- Cardio Burst

    • Back twisted plank to pike 
    • Twisted kneeling crunch- 90 seconds
    • Seated side crunch- 2 minutes
    • Twisted fierce crunch- 90 seconds
    • Hinged mountain climbers
    • Twisted saw- 90 seconds
    • Side plank

    Fierce45 close

    • Carriage mountain climbers- Cardio Burst

     

    Core

    1 Yellow

    Step ups- Cardio Burst

    • Floor strap crunch
    • Back platform plank with shoulder taps
    • Carriage army crawls
    • Carriage plank to tabletop
    • Fierce crunch
    • Back carriage kneeling crunch with saw variation

    Oblique 1

    Toe taps- Cardio Burst

    • Back twisted plank to pike 
    • Twisted kneeling crunch- 90 seconds
    • Seated side crunch- 2 minutes
    • Twisted fierce crunch- 90 seconds
    • Hinged mountain climbers
    • Twisted saw- 90 seconds
    • Side plank

    Modified burpees- Cardio Burst

    1 Blue

    Arm 1

    • Heavy seated bicep curls
    • Heavy seated rows
    • Pushups
    • Heavy chest press
    • Tricep dips at front of machine

     


      SAMPLE 4

      Core

      1 Yellow

      Army Crawls-90 seconds Cardio Burst

      • Carriage Forearm Pike to Plank
      • Carriage Forearm Saw
      • Carriage Hero into Flying Hero
      • Back Flying Tabletop
      • Kneeling Crunch
      • Fierce Crunch-90 seconds
      • Back Carriage Plank to Tabletop

      Oblique 1

      Step ups- Cardio Burst

      • Back carriage twisted corkscrew
      • Back carriage twisted hero
      • Twisted fierce Crunch
      • Seated side crunch
      • Twisted plank to Tabletop
      • Twisted plank to pike
      • Twisted Glider

      Burpees w/ pushups- Cardio Burst

      1 Blue

      Arm 1

      • Heavy chest Press
      • Heavy chest Fly
      • Heavy Bicep Curl
      • Heavy Tricep Press

       

      3 / 4 Yellow

      • Shoulder Press
      • Bicep Extension
      • Rotator Extension
      • Tricep Kickback
      • Kneeling Lat Pulls

      Pushups w/ toe taps- Cardio Burst 

      Oblique 2

      1 Yellow

      • Back carriage twisted corkscrew
      • Back carriage twisted hero
      • Twisted fierce crunch
      • Seated side crunch
      • Twisted plank to tabletop
      • Twisted plank to pike
      • Twisted Glider

      Plank up downs- Cardio Burst