Fierce
Bergey Strength Training
General FitnessDo you feel like you don't have the time to work out? Do you feel bored with your workout program? Do you feel like you lack the motivation and consistency you once had? If you answered yes to any of these questions, Fierce may be the workout plan for you!
First, Fierce is a 4 week program and the workouts are designed to be quick. Most days will be between 30-40 minutes depending on how long your rest periods are. The focus is more on intensity than duration.
Secondly, Fierce offers a variety of exercises each day. You will be focusing on 3 muscle groups each lifting day. This may come as a shock but some people don't enjoy lifting legs. Good news! On day 1 you are lifting legs but you are also lifting shoulders, and biceps. On day 4 you are back to lifting legs, but this time you are also working shoulders and triceps. But that's not it! In addition to lifting you are also doing loaded carries, conditioning work, throwing, and jumping. Sounds fun, right? Don't get me wrong lifting is fun, but so is throwing slam balls and doing farmer carries.
Third, because the workouts are quick and fun you should be able to (and want to) find time to fit Fierce into your day!
Circuit
A
Warm-Up - 1 Round for 20 seconds each Sprint In Place Right Front Knee Left Front Knee Heel Kicks Right Side Knee Left Side Knee Jumping Jacks
B1
Air/Goblet Squat
3 x 8
B2
Kettlebell Swing
3 x 8
C
Seated Leg Press
3 x 12 @ 7, 8, 8
D
Leg Curl
3 x 8 @ 7, 8, 8
E
Slam Ball Slam
3 x 3
F
Dumbbell Lateral Raise
3 x 10 @ 7, 8, 8
G
Barbell/EZ Bar Curl
3 x 20 @ 7, 8, 8
Circuit
A
Warm-Up Circuit - 1 Rounds of 20 Seconds Clockwise Arm Circles Counter Clockwise Arm Circles Band/Towel/Stick Overhead Raise Band Pull-Apart T-Twists Dumbbell or Kettlebell Pick-Up Pogo Hops
B1
Scap Pull-Up
3 x 8
B2
Slam Ball Chest Pass
3 x 3
C
Incline Press
3 x 10 @ 7, 8, 8
D
Floor Fly
3 x 15 @ 7, 8, 8
E
Push Up
1 x 1:15
F
LAT Pull Down
3 x 12 @ 7, 8, 8
G
Triceps Pushdown
3 x 20 @ 7, 8, 8
A
Walk
1 x 30:00
Ab Circuit
B
3 Rounds of 10-12 Reps Crunch Reverse Crunch Russian Twists (10-12 each way)
Circuit
A
Warm-Up - 1 Round for 20 seconds each Sprint In Place Right Front Knee Left Front Knee Heel Kicks Right Side Knee Left Side Knee Jumping Jacks
B1
Vertical Jumps
3 x 3
B2
Big Wave Battle Rope
3 x 20
C
Bar/DB Shoulder Press
3 x 8 @ 7, 8, 8
D
DB/Trap Shrug
3 x 12 @ 7, 8, 8
E
Bodyweight Walking Lunge
1 x 40
F
Kettlebell Swing
3 x 12 @ 7
G
Skull Crusher
3 x 15 @ 7, 8, 8
Circuit
A
Warm-Up Circuit - 1 Rounds of 20 Seconds Clockwise Arm Circles Counter Clockwise Arm Circles Band/Towel/Stick Overhead Raise Band Pull-Apart T-Twists Dumbbell or Kettlebell Pick-Up Pogo Hops
B1
Moving Side to Side Plank
3 x 20
B2
Super Man
3 x 20
C
Seated Rows
3 x 6 @ 7, 8, 8
D
Straight Arm Pull Down
3 x 10 @ 7, 8, 8
E
Pull-Ups
1 x 10 @ 9
F
Flat Bench Press
3 x 12 @ 7, 8, 8
G
Dumbbell Hammer Curl
3 x 10 @ 7, 8, 8
A
Walk
1 x 5:00
B1
Farmers Walk
3 x 20
B2
Speed Skater
3 x 20
C1
Battle Ropes Short Waves
3 x 20
C2
Broad Jumps
3 x 3
D1
Half Kneeling Wall Ball Throw
3 x 3
D2
Flutter Kicks/Knees Tucked Crunch
3 x 12
Brandon Bergey
I have over 11 years experience working with all individuals and helping them reach their fitness and health goals. I am currently certified by ISSA. I have held both ISSA and NASM certifications.
Most workouts will get you results but the key is consistency. To be consistent you have to enjoy your program and look forward to working out. My hope is that Fierce can be that program!
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