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Warm-Up

Here we go! Start with five minutes of easy-paced cardio.

Flow

Functional Fitness

Today we’re doing 30, 20, 10, 20, 30 reps of:

  • Devil Press
  • Tuck Crunch
  • Dumbbell Squat
  • Run 200 Meters between sets

Finisher

Complete three sets of strict press drop sets, resting 60 seconds between sets.

Complete 50 lat pull-downs.

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Warm Up

Good morning, good afternoon, or good evening! Let’s get in 5-10 minutes of cardio.

Flow

Functional Fitness

Complete five rounds for time of:

  • 10 Push-Ups
  • 15 Devil Presses
  • 20 Toe Touches

Finisher

As a finisher, complete three sets of:

  • 10 Hamstring Curls
  • 10 Leg Extensions
  • Rest 60 seconds between sets
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Warm Up

Hello friends! You know the drill. Get in five to ten minutes of cardio to get your body moving.

Flow

Functional Fitness

Complete three rounds, for time:

  • 20 Push-Up Row
  • 20 Dumbbell Snatch
  • 20 Knee-Raises
  • 20 Jump Squats

Finisher

Complete three sets of:

  • 50 Dumbbell Press for time.
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Warm Up

Complete 5-10 minutes of fast-paced cardio.

Flow

Functional Fitness

Complete 30-20-10-20-30 sets of:

  • Box Jumps
  • Sit-Ups
  • Push-Up Toe-Touches
  • Squat and Presses

Finisher

Complete three sets of:

  • 14 High Step-Ups with 2-second negatives (add weight if possible)
  • 10 Kick Backs with 1-second hold at the top
  • Rest 60 seconds between sets
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Warm Up

Complete 5-10 minutes of cardio.

Flow

Functional Fitness

For ten minutes, as many rounds and reps as possible:

  • 10 Dumbbell Backward Lunges
  • 20 Plank Shoulder Taps
  • 30 Mountain Climbers
  • 100-Meter Run

Finisher

For three sets:

  • 10 Dumbbell 1-Arm High Pull (with 2-second negative)
  • 30-Second Overhead Hold
  • Rest 60 seconds between sets.
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Warm-Up

Complete five to ten minutes of cardio to get things moving.

Flow

Functional Fitness

Today we’re doing:

Four rounds with three minutes on and three minutes off.

  • 5 Dumbbell bench press
  • 10 Dumbbell deadlift
  • 15 Dumbbell squat
  • 30 Jumping jacks

Finisher

Complete three sets of:

  • 10 Tuck crunches
  • 10 Side plank lift (each side)
  • 30 to 60-second plank hold
  • Rest two minutes between sets
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Warm-Up

Complete 5-10 minutes of easy-paced cardio.

Flow

Functional Fitness

Every four minutes, for 24-minutes (six rounds):

  • 10 Dumbbell snatches
  • 10 Burpees
  • Run 200-meters
  • Rest until the end of the four-minute segment.

Finisher

For three rounds:

  • 20 Banded glute bridges
  • 30-second glute bridge holds
  • Rest 30-seconds

Straight-leg deadlifts, three rounds of ten.

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Warm-Up

This should be a good routine for you. Get in that quick 5-10 minutes of easy cardio to get the body moving and blood flowing.

Flow

Functional Fitness

In fifteen minutes, complete as many rounds and reps as possible (AMRAP) of:

  • 200-meter run
  • 20 squats
  • 10 dumbbell deadlifts

Finishers

These are circling back, so try to go higher in weight and higher in intensity. Go get it!

For three rounds:

  • 30 Calve raises with a 2-second negative
  • 16 Death march steps
  • 60-second arch hold

Then, complete 100 banded crunches.

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