FIERCE Zero Equipment Full-Body Strength Workout

Chontel TrainerProfile
Chontel Duncan

September 29, 2020

FIERCE Zero Equipment Full-Body Strength Workout - Hero image

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

Double-Pulse Squat



3 Exercises / 10 minutes

Broad Jump

30 REPS 15 Per Side


2 Exercises / 5 Laps

180-Degree Burpee


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.

Work out anywhere, anytime with Sweat

Ready for your first workout?

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. 

Chontel TrainerProfile
Chontel Duncan

I’m Chontel Duncan, personal trainer and accredited sports nutritionist. My Sweat programs reflect the way I love to train, giving it 100% effort all the way, switching on everything in your body so you feel like a FIERCE warrior. 

FIERCE Zero Equipment

* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.


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