Arm Strength: DAY 1 / Fierce 3.0 Workout Program

Welcome to my new Fierce 3.0 Free Workout Program!! This is the third program in the fierce series and over the next two weeks it is going to live up to its name🔥

This program includes 14 brand new, full length, workout videos. We’re going to be performing training splits to isolate upper and lower body muscle groups as well as tapping into that core strength. Of course, we’re going to balance things out and add some variety with some calisthenics training, power Pilates and yes, we may even sneak in a little sweaty hiit session just to keep you all on your toes.

Of course rest and Recovery play a crucial role in all training programs so I will be including some stretching and Mobility sessions as well but as with all of my programs guys be sure that you’re working at your own pace and of course take extra rest as needed.

You will need a variety of light medium and heavy dumbbells for this program I’m personally using a range between 5 to 45 lbs but remember it’s important to choose weights that are right for you, they should challenge you but allow you to perform all of the reps with proper form. Of course this is going to look different for each individual. We are also going to need a resistance band and a single yoga block. Now all you need to do is show up each day ready to press play and do your best!

Today we have an arm strength workout where we’re going to be hitting those biceps triceps and the shoulders we have four different circuits today we’re going to be performing a solid three rounds of each we’re going to be feeling the burn grab your gear and let’s do this! #homeworkout #fierce3 #sweatseshcomplete

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Equipment Needed //
Exercise Mat
Dumbbells: Light (5-8lbs) Medium (10-12lbs) Heavy (15-20lbs+)

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Workout Breakdown:
0:00 Intro
Warm Up
Circuit One (40s work + 20s rest x3 rounds)
Kneeling Press (R)
Kneeling Press (L)
Around the World

Circuit Two (40s work + 20s rest x3 rounds)
Press Curl
Hammer Curls
Bicep Burnout

Circuit Three (40s work + 20s rest x3 rounds)
Overhead Press (R)
Overhead Press (L)
Narrow Press

Circuit Four (40s work + 20s rest x3 rounds)
Curl & Press
Lateral Raises
Shadow Box

Cool Down & Stretch

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L I N K S

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D I S C L A I M E R

This is my own personal workout and may not be suited for you. It is strongly recommended that you consult with your physician before beginning any exercise program. By engaging in this exercise or exercise program, you agree that you do so at your own risk.

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Thanks for watching!

❤ Heather