Fierce45 Denver
high intensity | low impact | intentional movement

Core + Arms + Cardio

CORE + ARMS + CARDIO

OVERVIEW

This format is upper body focused with cardio burst at the beginning of each block. Blocks include CENTER CORE, ARMS, and OBLIQUES.  Cardio Burst can be on or off the machine. It is best practice to use the machine as much a possible to stay under spring tension. Arms should be separated into LEFT and RIGHT blocks Isolating one arm at a time. As in any class be sure not to mix blocks ie Monkey Training.


EXECUTION OF BLOCKS

When planning your routine be sure to pay attention to how you are sequencing exercises on wrist and forearms. In the CORE and OBLIQUE blocks you should alternate moves on wrist and forearms and specify modifications. It is best practice to use moves that give the upper body a break such as Fierce Crunch, Floor Strap Crunch, Twisted Fierce crunch, Twisted Floor Strap Crunch, Bicycle Crunch, and Seated Side Crunch. When planning class be sure not to block the same side back to back. For example going from Left Oblique to Left arm. In the Left Oblique block the body naturally puts more tension on the supporting side (left arm in this example).  This puts extra fatigue on the supporting muscles and makes it harder to sustain if the same side is planned next.


sample OUTLINEs

  • Center core- 10 min
  • Arms- 10 min
  • R oblique- 10 min
  • L oblique- 10 min
  • Cardio burst-  5 min total at beginning of each block
  • Fierce 45 hold
 

  • Center core- 10 min
  • R Oblique- 7 min
  • L arm- 5 min
  • Both arms- 5 min
  • R arm-5 min
  • L oblique- 7 min
  • Cardio burst- 5 min total at beginning of each block
  • Fierce 45 hold

  • R oblique- 10 min
  • Center core- 10 min
  • L oblique- 10 min
  • Arms- 10 min
  • Cardio burst- 5 min total at beginning of each block
  • Fierce 45 hold
 

  • Center core- 10 min
  • R Oblique- 5 min
  • L Arm- 10 min
  • L Oblique- 5 min
  • R Arm- 10 min
  • Fierce Hold
  • Cardio burst- 5 min total at beginning of each block
  • Fierce 45 hold