Fierce Full Body Workout // Strength + Cardio

Fierce Full Body Workout // Strength + Cardio is an excellent metabolic total body strength workout from Heather Robertson. Another major winner. I love all of Heather’s workouts but she has a few that are the best of the best and this is one of them. I felt like this was very well put together and I love how the larger muscle groups get the most attention. The shoulders are the only muscle groups that doesn’t get focused exercises but they are also ancillary muscles that assist in almost all of the upper body exercises done in this workout, so they are not neglected.

This is a cardio + strength triset workout. All that means is you are doing a circuit of 3 exercises and every 3rd exercise is a cardio exercise. Each triset is done twice before moving on the next circuit and each triset contains 2 strength and one cardio exercise. The exercises are all done interval style: 40 seconds of work followed by 20 seconds of recovery. During the recovery, Heather previews the next exercise. There is a timer in the lower left hand side of the screen, counting down your intervals and recoveries.

Fierce Full Body Workout // Strength + Cardio is 44:16 minutes; 3:30 minute warm up and 3:45 minute stretch. Equipment: dumbbells and a fitness mat. Heather is using 10, 15 and 25 pound dumbbells. The dumbbell weights listed below are what I used.

Triset 1:

  1. Squat (25# DBs)
  2. Deadlift (35# DBs)
  3. Jump squat
  4. Repeat 1-3

Triset 2:

  1. Push ups
  2. Bent over row (25# DBs)
  3. Lateral speed skaters
  4. Repeat #1-3

Triset 3:

  1. Lunge & drive (alternating reverse lunges with a knee raise at top of lunge) (20# DBs)
  2. Glute march (lay on back on mat, knees bent and feet on floor, one heavy DB on hips, raise hips into bridge while also raising one leg off ground, lower hips and place foot back on floor, alternate legs) (one 35# DB)
  3. High knee run
  4. Repeat #1-3

30 second rest

Triset 4:

  1. Chest press (lay on back, legs are raised off floor with knees bent at 90 degrees) (20# DBs)
  2. Pullovers (still laying on back but feet are on floor now) (one 25# DB)
  3. Burpees (full burpee, with push up at bottom and jump at top)
  4. Repeat #1-3

Triset 5:

  1. Alternating bicep curls (15# DBs)
  2. Overhead tricep press (French press) (one 25# DB)
  3. Criss-cross jacks
  4. Repeat #1-3

Triset 6:

  1. Kneeling squat (start on both knees on mat in high kneeling with DBs on shoulders, lower glutes to heels then straighten back into high kneeling) (20# DBs)
  2. Sumo squat (one 45# DB)
  3. Side lunge hops (alternating side lunges with a hop/shuffle as you change sides)
  4. Repeat #1-3

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


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