Fierce45 Denver
high intensity | low impact | intentional movement

Full body routines

Fierce45 full body sample Routines

 

sample 1

1 blue or 1 blue + yellow

Leg 1

  • Heavy squats
  • Heavy carriage lunge
  • Heavy tabletop press
  • Bungee

1 Yellow

  • Carriage lunge
  • Back floor lunge
  • Back kneeling inner thighs

Core

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

Leg 2

  • Back hammy leg curls
  • Back floor lunge
  • Carriage lunge

1 blue or 1 blue + yellow

  • Bungee
  • Heavy tabletop press
  • Heavy carriage lunge

Arms

  • Heavy seated Bicep curls
  • Heavy chest fly
  • Pushups
  • Heavy tricep press

1 Yellow

Oblique 1

  • Twisted glider
  • Twisted hero
  • Twisted plank to tabletop

Oblique 2

  • Twisted glider
  • Twisted hero
  • Twisted plank to tabletop
  • Twisted kneeling crunch

Fierce Close

  • Weighted carriage crunch

sample 2

1 Yellow

Core

  • Carriage plank hold
  • Carriage plank hero
  • Carriage forearm plank to pike
  • Carriage forearm plank hold

3-4 Yellow

Arms

  • Kneeling bicep curl pulls
  • Kneeling rows pulls
  • king cobra
  • Bicep extension
  • Tricep extension

1 blue or 1 blue + yellow

Leg 1

  • Skaters
  • Awkward skaters
  • Heavy carriage press

 

1 Yellow

  • One sided hamstring leg curl
  • Platform lunge

Oblique 1

  • Twisted plank to pike
  • Platform twisted plank to pike
  • Forearm twisted plank to pike

Oblique 2

  • Forearm twisted plank to pike
  • Platform twisted plank to pike
  • Twisted plank to pike

Leg 2

  • One sided hamstring leg curls
  • Platform lunge

1 blue or 1 blue + yellow

  • Heavy carriage press
  • Awkward skaters
  • skaters

Fierce Close

  • Heavy squats

sample 3

1 yellow

Center Core

  • Back flying tabletop
  • Back platform plank hero
  • Kneeling crunch
  • Back platform saw

Leg 1

  • Light Squats off the back
  • Back lunge - add in variations
  • floor lunge - add in variations

1 blue or 1 blue + yellow

  • Heavy floor lunge
  • Heavy side handlebar press
  • Heavy side carriage Press
  • Squats 

Leg 2

  • Heavy side handlebar press
  • Heavy side carriage press
  • Heavy floor lunge

1 yellow

  • Floor lunge 
  • Back platform lunge
  • Standing inner thighs on the back

Oblique 2

  • Twisted plank to pike 
  • Hinged mountain climbers
  • Forearm side plank

Transition

  • Toe taps (forearms or straight arms)

Oblique 1

  • Forearm side plank
  • Hinged mountain climbers
  • Twisted plank to pike

 

3 or 4 yellow

Arms

  • Kneeling bicep curls
  • Kneeling chest opener
  • Rotator extension
  • Tricep kick back 

Fierce Close

  • Seated Chest fly- hold arms out- legs in boat pose

SAMPLE 4

1 blue or 1 blue + yellow

Leg 1

  • Squats
  • Heavy carriage lunge
  • Heavy tabletop press
  • Heavy side carriage press
  • Bungee

1 Yellow

  • Back platform lunge 
  • Back floor lunge + hand weights
  • Back kneeling inner thighs + hand weights

Oblique 1

  • Back carriage plank to pike
  • Back carriage kneeling crunch
  • Seated side crunch + red cable

Core

  • Floor strap crunch
  • Fierce crunch
  • Back flying tabletop 

Oblique 2

  • Seated side crunch + red cable
  • Back carriage kneeling crunch
  • Back carriage plank to pike

 

Leg 2

  • Back platform lunge
  • Back floor lunge + hand weights

1 blue or 1 blue + yellow

  • Heavy carriage lunge
  • Heavy tabletop press
  • Heavy side carriage press
  • Bungee

2 Yellow

Arms

  • Bicep curls + red cables
  • Tricep kickback + red cables
  • Lateral raise
  • Pushups

Fierce Close

  • Floor strap crunch