All Fitness Levels • High Intensity • 24+-Week Program

FIERCE

Chontel Duncan’s FIERCE program combines strength with high-intensity training. Her unique training style can help you improve your fitness, strength and lean muscle mass by utilising a variety of training styles and techniques - ensuring you’ll never get bored!

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.

Designed for all fitness levels
Gym-based program
40-week program
Combines strength and high-intensity training
Improve your strength and fitness

Program Overview

FIERCE is for all women who want to feel fit and strong. With 40 weeks of workouts - including four foundation weeks for beginners - FIERCE sessions combine strength training with high-intensity circuit-style training to build your cardiovascular fitness.

Each week includes:

3 workouts, increasing to 4 in the later weeks
2-3 cardio sessions
2 active recovery sessions

FIERCE is all about variety and keeping things interesting, so be prepared for every workout to be different! Strength workouts contain supersets and circuits, and focus on full-body, upper body and lower body. The high-intensity workouts have a full-body focus and include circuit training, Tabata and AMRAP (As Many Reps As Possible) workouts.

Equipment

What you’ll need

Drawing influence from boxing and functional training, FIERCE is designed to be completed in a gym and uses a range of machine weights, free weights and bodyweight exercises to help you to get stronger - inside and out.