Fierce45 Denver
high intensity | low impact | intentional movement

HIIT ROUTINES

FIERCE HIIT + CORE ROUTINES

SAMPLE 1

HIIT

SET 1

  • High knees
  • Squat in/ outs

SET 2

  • Left Lunge jumps
  • Left lunging knee pulls

SET 3

  • Right Lunge jumps Right
  • Lunging knee pulls

SET 4

  • Tuck jumps
  • Around the world

1 WHITE 

OBLIQUE

  • Alternating plank to tabletop
  • Twisted forearm plank crunch
  • Forearm side plank
  • Twisted fierce crunch
  • Bicycle crunch
  • Seated side crunch

CORE

  • Fierce crunch
  • Back carriage plank to tabletop
  • Back carriage saw
  • Back carriage kneeling crunch

OBLIQUE

  • Seated side crunch
  • Twisted fierce crunch
  • Bicycle crunch
  • Alternating plank to tabletop
  • Twisted forearm plank crunch
  • Forearm side plank

FIERCE CLOSE: UP DOWNS

 


SAMPLE 2

HIIT

SET 1

  • Squat jumps
  • Squat toe taps

SET 2

  • Jumping jacks
  • Push Jacks

SET 3

  • Wacky jacks
  • Around the world

SET 4

  • Burpees
  • Inchworm

1 WHITE 

OBLIQUE 1

  • Alternating BC plank to table top
  • Seated side crunch
  • Tabletop oblique sweep
  • Seated torso twist
  • Weighted seated side crunch

OBLIQUE 2

  • Weighted seated side crunch
  • Seated torso twist
  • Tabletop oblique sweep
  • Seated side crunch
  • Tabletop oblique sweep
  • Seated side crunch

CORE

  • Carriage cable crunch
  • Floor strap crunch (change springs)
  • Fierce crunch
  • Back carriage hero

FIERCE CLOSE: Reverse Pike


SAMPLE 3

HIIT

SET 1

  • Squat jumps
  • Squat toe taps

SET 2

  • Left Lunge jumps
  • Left lunging knee pulls

SET 3

  • Right Lunge jumps Right
  • Lunging knee pulls

SET 4

  • Tuck jumps
  • Around the world

1 WHITE 

OBLIQUE

  • Alternating plank to tabletop
  • Twisted forearm plank crunch
  • Forearm side plank
  • Twisted fierce crunch
  • Bicycle crunch
  • Seated side crunch

CORE

  • Fierce crunch
  • Back carriage plank to tabletop
  • Back carriage saw
  • Back carriage kneeling crunch

OBLIQUE

  • Seated side crunch
  • Twisted fierce crunch
  • Bicycle crunch
  • Alternating plank to tabletop
  • Twisted forearm plank crunch
  • Forearm side plank

FIERCE CLOSE: UP DOWNS