Fierce 14 Day 6: Full Body Strength Workout (No Jumping)

Full Body Strength Workout is Day 6 in Heather Robertson‘s Fierce 14 program. The title says “No Jumping” but there is jumping in the warm up–butt kick runs and jumping jacks. This was an excellent metabolic total body strength workout. Every exercise in this workout is a compound exercise working multiple muscle groups. Many of them work the upper and the lower body at the same time. Due to the compound nature of some of the exercises, some muscle groups are neglected. Two exercises in particular stand out in my mind. #4 Row Combo and #8 Side Lunge & Raise. For both of those exercises, I can normally lift significantly heavier for one part of the exercise but I am limited to what I can lift due to the other part of the exercise. For example, for upright rows 15 pound dumbbells is the heaviest I can lift but for a bent over double arm row I can lift double that. That means my shoulders are getting great work by my back doesn’t feel like it got anything, even though technically, it was worked. Still, it this is a great workout and calorie burner. I do not know the total calories burned because I did Caroline Girvan‘s 12 Minute Dumbbell Deadbug Workout as a finisher but between the two workouts, I burned 357 calories and the graph shows I was in my cardio zone the majority of this workout.

Full Body Strength Workout is 44:03 minutes; 3:30 minute warm up and 3 minute stretch. Equipment: dumbbells and a fitness mat. Heather is using 5, 10 and 15 pound dumbbells. The weights listed below are what I used. The exercises are done interval style: 40 seconds of work followed by 20 seconds of recovery. There is a timer in the lower right hand corner of the screen counting down the intervals and recoveries. During the recovery Heather previews the next exercise.

  1. Push press (hold DBs at shoulders, squat and when you stand do an overhead press) (16.5# DBs)
  2. Deadlift & lunge (one deadlift + one reverse lunge, alternate legs when lunging) (20# DBs)
  3. Repeat #1 & 2 two more times
  4. Row combo (one bent over double arm row + one upright row) (15# DBs)
  5. Push up & leg lift (at top of every push up do a leg raise, alternate legs)
  6. Repeat #4 & 5 two more times
  7. Squat & curl (sumo squat and hold at bottom of squat, do one double arm hammer curl) (16.5# DBs)
  8. Side lunge & raise (alternating stationary side lunges, between each side do one double arm lateral raise) (9# DBs)
  9. Repeat #7 & 8 two more times
  10. 30 second rest
  11. Overhead lunge (alternating reverse lunges, arms are extended straight overhead w/ a DB in each hand and held there isometrically throughout interval) (10# DBs)
  12. Curtsy & squat (alternating curtsy lunges with a narrow squat between each side) (20# DBs)
  13. Repeat #11 & 12 two more times
  14. Cross & press (stand with legs wider than shoulder width with a DB in each hand, hinge forward reaching one DB down toward opposite foot and when you straighten do one single arm overhead press, alternate sides) (153 DBs)
  15. Bridge crusher (lay on mat with knees bent and feet close to glutes, hold a DB in each hand, ends of DBs are on mat on either side of head with bent elbows pointed to ceiling–this is the starting position, arms from shoulder to elbows will not move throughout interval, raise hips into bridge while also raising DBs to ceiling, lower hips and DBs back to start) (11# DBs)
  16. Repeat #14 & 15 two more times
  17. Wall sit & raise (while holding a wall squat, raise arms out to sides until they are at shoulder level (palms are facing forward), rotate wrists so palms face down and bring DBs together in front of body, reverse this motion returning arms/DBs to start) (5# DBs)
  18. Leap frog (stand with legs wider than hip width, holding one light DB in each hand, squat and tap ends of DBs to floor, when you stand, raise onto toes while also raising DBs overhead) (5# DBs)
  19. Repeat #17 & 18 two more times

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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