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fitness

FIERCE Zero Equipment Full-Body Strength Workout

SWEAT - sweat.com
FIERCE Zero Equipment Full-Body Strength Workout
FIERCE Zero Equipment Full-Body Workout

Want to unleash your inner warrior, wherever you are? Chontel Duncan’s FIERCE Zero Equipment program enables you to tap into your strength and boost your energy with a workout at any time — no equipment necessary!

You can’t always get to the gym or spare a lot of time to focus on fitness, and the more barriers there are to doing a workout, the harder it can be to find the motivation you need to keep going. 

With no-equipment workouts like this one, you have the tools you need to really commit to your fitness and form healthy habits. 

No-equipment full-body strength workout

Before you begin this workout, it’s important to warm up your body. You might include exercises to engage your core and get the blood flowing to your whole body before getting started with this full-body workout. 

Strength Circuit 3 Exercises / 4 Laps

1. Double-Pulse Squat

15 REPS


2. Negative Push-Up

8 REPS


3. Butterfly Sit-Up

12 REPS


Circuit 3 Exercises / 10 minutes

1. Broad Jump

10 REPS


2. Heel Tap

20 REPS 10 Per Side


3. Mountain Climber

30 REPS 15 Per Side


Finisher 2 Exercises / 5 Laps

1. 180-Degree Burpee

30 SECS


3. Plank

30 SECS


If you are a fitness beginner and you aren’t sure about some of the fitness terminology used, or exactly how to do a specific exercise, there’s no need to worry. Every SWEAT program includes Beginner weeks to ease you into the different movement patterns that you’ll use throughout the program. 

Each exercise in the SWEAT app has a video demonstration from your SWEAT trainer, as well as detailed exercise instructions on exactly how to perform the movement. This means that you can be confident about doing the exercise correctly. With zero-equipment programs in the SWEAT app, you can do your workouts in your own time, when it suits you, without having to go to the gym. 

If you ever need inspiration, motivation or support along your fitness journey, the SWEAT Community can provide encouragement to help you to stay on track.

Find your FIERCE on your terms

It can be hard to commit to a goal when you aren’t sure how you are going to achieve it, but with SMART goals, you can set yourself achievable targets that you can work towards. 

If you love high-intensity training and that feeling of pushing yourself to the max, FIERCE Zero Equipment contains a range of different workout styles that will keep you engaged.

Each week you can expect to find Tabata workouts, HIIT workouts, and strength workouts like the one here. If you are short on time, there are two Express workouts you can swap in to meet your weekly workout goals. 

Training with no equipment makes your workout goals so much more accessible, so what are you waiting for? Get started today. 

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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