Féroce Week 1: Workout 1


Hello friends, and welcome to the first workout of my Féroce program! Each workout will be formatted like this one, with:

  • Cardio warm up
  • Prehab/flow session with a training video
  • Functional fitness workout
  • Bodybuilding-focused aesthetic work


Complete five minutes of easy-paced cardio.

Prehab/Flow Session

Today we’re working your ankles, hips, and butt. Here, I’ll walk you through it:

Functional Fitness

We’re going five rounds today, so be sure to set a pace you can maintain through all five rounds.

5 rounds for time, of:

Finisher 1

Finish three sets each of:

Finisher 2

100 banded hamstring curls


  • Marcie Hunt

    August 11, 2019 at 8:56 pm

    My son and I just finished our first Feroce workout and we are beat but excited for what’s next!!!


  • Lone Steenholdt-Guttesen

    September 15, 2019 at 9:16 am

    Just finished my W1W1 💦💪🏽 In my livingroom 😅🥰👏🏾


    • Camille Leblanc-Bazinet

      September 15, 2019 at 10:47 pm

      Great work! 😁


  • Brooke Fitzgibbons

    September 16, 2019 at 6:37 pm

    W1W1 complete! 🙂


  • Jen Auble

    November 3, 2019 at 9:28 am

    Loved the banded hamstring curls. Light weight but intense amount of reps. Love the burn.


  • Sarah Visinski

    December 16, 2019 at 3:28 am

    What is a good scale for a jumping lunge? Recovering from knee surgery and there are still some movements I can’t do. Is there a scale library?


    • Feroce Admin

      December 17, 2019 at 6:05 pm

      Hi Sarah! What kind of extension and flexion movements at the knee has the Doctor approved? The best place to get a quick response to modification suggestions would be in the Facebook members group. Have you joined the group already?


  • Ashton Guasco

    December 26, 2019 at 1:33 pm

    W1w1 done! Feels good to get back in the swing of things!


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