Caution this workout is for fierce fitness fanatics only.
The Fierce Five is a short circuit of bodyweight exercises that combine strength and conditioning to transform you into one mean metabolic machine!
Gear-up for a fight as the Fierce Five will certainly challenge you, all you need is room to move and 10-15 minutes tops.
Perform 3 Circuits, resting 3 minutes between each
Single Leg Plank (alternating for a total of 20 reps)
1. Start by forming a straight plank with your forearms and feet as the contact points on the ground.
2. Once the plank is formed raise one foot off the ground and hold this position for the desired time.
3. Once the time has been met return your foot to the ground and repeat with the other leg.
Squat Jumps (20 reps)
1. Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2. Arms should be in the “ready” position with elbows flexed at approximately 90°.
3. Lower body where thighs are parallel to ground and immediately explode upwards vertically and drive arms up. Do not hold a squat position before jumping up – keep the time between dipping down and jumping up to a minimum.
4. Land on both feet. Rest for 1-2 seconds and repeat
Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.
Rotation push-up (alternating for a total of 20 reps)
1. Start by completing a normal pushup and at the top of the second pushup pick your hand up off the ground and rotate your upper body so that your hand is above your head.
2. Proceed to complete this same movement with the other arm. Then return to a normal pushup.
Split Jumps (alternating for a total of 20 reps total)
1. Stand with feet hip width apart. Take left leg and step back into a lunge position.
2. Feet should be positioned at a staggered stance with head and back erect and in a neutral position.
3. Lower body by bending at right hip and knee until thigh is parallel to floor then explode vertically.
4. Switch feet in the air so that the back foot lands forward and vice versa.
Straight leg obliques (alternating for total of 20 reps)
1. Starting Position: Lie on your back and raise your legs straight into the air.
2. Rotate your legs keeping them straight to the side and the then return to the starting position. Repeat to the other side
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