Fierce 2
Bergey Strength Training
General FitnessFierce 2 starts where Fierce left off. The workouts are more challenging but equally fun!
Fierce 2 is a 4 week program consisting of four strength training days and one low intensity cardio/abs day. The workouts are designed to be quick so you can stay consistent with your exercise. The goal of Fierce 2 is move better and feel better. To accomplish this, FIerce 2 offers a combination of traditional weight training, loaded carries, bodyweight exercises, jumps, and throws. If you are tired with your workouts or if you just want to try a different way to train, I hope you give Fierce 2 a try!
Conditioning
A
Circuit
1 to 3 rounds of 20 seconds Walking T Twists Incline Push-Ups Trunk Twists Tricep Dips Side to Side Hops Pull-Ups
B1
Slow Bear Crawl
3 x 20
B2
Ball Toss & Sprint
3 x 1
C
Chest Dips
3 x 4 @ 8
D
Incline Press
12, 10, 8 @ 7, 8, 8
E
Deep Range of Motion Push-Ups
1 x 20
F
Barbell Bent Over Row
12, 10, 8 @ 7, 8, 8
G
Overhead Tricep Extension
3 x 10 @ 7, 8, 8
Circuit
A
Do 1-3 Rounds of 20 seconds High Knees Side Shuffles Right Balanced Front Knee Left Balanced Front Knee Front and Back Hops Punch Up Jacks
B1
Reverse/Step Back Lunges
3 x 4
B2
Windmill Slams
3 x 4
C
Barbell Squat
12, 10, 8 @ 7, 8, 8
D
Calf Raises
3 x 15 @ 7, 8, 8
E1
Right Arm Kettlebell Swing
2 x 6
E2
Left Arm Kettlebell Swing
2 x 6
F
Rope Face Pull
3 x 10 @ 7, 7, 8
G
Chin-Ups
3 x 6 @ 8
H
Overhead Dumbbell Walk
3 x 30 @ 7, 8, 8
A
Walk
1 x 30:00
B1
Right Side Crunch
3 x 8
B2
Left Side Crunch
3 x 8
C1
Swiss Ball Crunch
3 x 8
C2
Heels to the Ceiling
3 x 8
Circuit
A
1-3 Rounds of 20 seconds each Walking T Twists Incline Push Up Right Balanced Front Knee Left Balanced Front Knee Tricep Dips Punch Up Jacks
B1
Fierce 2 - Half Kneeling Slam Ball Toss
3 x 2
B2
Slam Ball Slam
3 x 4
C
Dumbbell Push-Press
3 x 8 @ 7, 8, 8
D
Farmers Walk
3 x 30 @ 7, 8, 8
E
L Raise
3 x 12 @ 7, 8, 8
F
Narrow Grip Bench Press
12, 10, 8 @ 7, 8, 8
G
Reverse Grip Tricep Pushdown
3 x 10 @ 7, 8, 8
Circuit
A
1-3 Rounds of 20 seconds each High Knees Side Shuffles Trunk Twists Side Hops Chin-Ups **In the demonstration video I referenced Pull-Ups instead of Chin-Ups a few times. I did intend to say Chin-Ups and Chin-Ups are the intended exercise for this warm-up.
B
C1
Double Broad Jump
3 x 1
C2
Bicep Swings
3 x 8
D1
Right Arm Tripod Row
12, 10, 8 @ 7, 8, 8
D2
Left Arm Tripod Row
12, 10, 8 @ 7, 8, 8
E
Fierce 2 Pull-Ups
3 x 6 @ 7, 8, 8
F
Romanian Deadlift/RDL
3 x 10 @ 7, 8, 8
G
Incline Curl
3 x 12 @ 7, 8, 8
H
Sandbag Carry Walk
3 x 30 @ 7, 8, 8
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
Are you tired of the same boring exercises? Fierce 2 offers such a range of exercises that I know you'll look forward to each training session! Be consistent, work hard, have fun, and get results!
Get Fierce 2
