Picture this scenario-you’re running, you have less than a quarter mile to go, you’re tired, so you think to yourself “that’s good enough” and stop. Or you’re on that last set of squats, instead of pushing through to finish the last five you think to yourself “that’s good enough” and stop. We’ve all been there! Will you get results? Probably, but no one is ever proud of themselves for quitting before the finish line. This workout is all about being fierce and being mentally tough… it will test you!
What do I mean by “being fierce and mentally tough?”
This week will be interval style, so you’ll be working on endurance! Each interval is 50 seconds of work and 10 seconds of rest. A lot of times we find ourselves quitting before the timer goes off…. be FIERCE and don’t quit! Push through to that buzzer, it’s only 50 seconds, anyone can work for 50 seconds!
This week’s workout will also have a warmup built in, but I recommend still doing a little bit of warming up on your own before hand with some high knees, butt kicks, and other ballistic stretches. After the warm up you’ll do 3 Rounds. Each round you will do 3 times before moving on to the next round and each round has 4 exercises.
As always, please watch the quick video below to see how to properly do each move 😄.
Let’s get to it!
**Reminder-If you are new to my page and workouts- PLEASE visit and read my “Fitness From Scratch- Where to Start” article- lot’s of important information before you get started!
- Time- 45 minutes
- Calorie burn- 400-500 Calories
- Equipment:
- Exercise mat or soft surface to lay on
- Light/medium weight- I’m using 10 lb dumbbells
- Water
- Some sort of stopwatch/timer- I recommend downloading this Gymboss app! I use it often, so you’ll probably see it pop up again in my workouts- it sets alarms for interval workouts. Click here for Android Devices. Here for iPhones.
This week’s intervals are 50 seconds of work and 10 seconds of rest, 4 exercises 3 times= 12 rounds. Your app should look like this!
**As a modification you can do 40 seconds of work and 20 seconds rest.
- Music- Plan out your playlist ahead of time! Find songs that pump you up and motivate you.
- Space– An empty wall space and space for walking lunges
- Attitude– have FUN with it! It’s time to take care of your body!
- Warm up- Please warm up at least 5 minutes! Get some jumping jacks, butt kicks, and high knees and a few squats to really stretch the hamstrings
- Cool down- always always stretch after your workout!!! Stretch every muscle you used in the workout, hold for about 30 seconds. (more info on stretching coming soon!)
Full Body Fierce
‘Warm up’: (You’ll want a different Gymboss interval for this, still 50 seconds of work, 10 seconds of rest, but 6 rounds instead. It should look like this.
- Mountain Climbers
- Air Squats
- Pushups
- Lunges
- In & Outs
- Shoulder Flys
*You’ll only do this set once.
Round 1:
**Gymboss app- 50 seconds work, 10 seconds rest- 12 rounds.
- Walking Lunge + Curl Press Combo
- Sumo Upright rows
- Walkout pushups
- Bicycle
3 times through, then rest 1-2 minutes
Round 2:
- Squat press tricep extension
- Rainbow Pushups
- Side Lunge Curls
- Plank
3 times through, then rest 1-2 minutes
Round 3:
** This is somewhat of a “burnout round” The idea is to empty the tank here! Be Fierce, go all out, you’re almost done!
- Burpees
- Wall Squat Holds
- Reverse Lunge Shoulder Flys
- Up Downs
3 times through
You did it!!!! Were you mentally tough!? Did you stick it out to the buzzer!? If not.. IT”S OKAY!
We are all improving everyday.
Try again in a few days, you’ll see yourself improve every time you do this workout. To prove it to you… I have an exciting “Non Scale Victory” to share!
I’ve been working my butt off to get back to finally doing pushups on my toes again since having Harper… and I finally made it!!! I’ve been working hard and not giving up even days I don’t feel successful or motivated. Keep working hard and you will see results!
My favorite results and celebrations are “non scale victories” like this one. What are your most recent “non-scale victories!?” Please share below!
*Dont forget to watch the video below before beginning the workout 🙂
** Jordan and Hutch provided a little extra commentary in the background…enjoy🤣 sorry about the squeaking toy!