Fierce 14 Day 14: Total Body Strength & Cardio Workout!

Total Body Strength & Cardio Workout is Day 14 in Heather Robertson‘s Fierce 14 program. This is the final workout in the program and it is an excellent one. This is an intense cardio + strength workout that hits every muscle in the body through compound exercises. This workout is made up of 6 circuits. Each circuit has 3 exercise: 2 compound strength moves and one cardio move. Each circuit is done two times before moving on to the next circuit. The exercises are all 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 your intervals and recoveries. During the recoveries Heather previews your next exercise.

Because this workout is only 43 minutes, I used one of Heather’s Daily 10 workouts as a finisher: Day 15 Total Body No Repeats. Between the two workouts I got an excellent and intense total body metabolic strength workout.

Total Body Strength & Cardio Workout is 43:08 minutes; 2:10 minute warm up and 3:10 minute stretch. Equipment: dumbbells and fitness mat. Heather is using 5, 10 and 15 pound dumbbells. The weights listed below are what I used.

Circuit 1:

1. Push press (with DBs at shoulders, do a squat and when you stand, do an overhead press) (16.5# DBs)
2. Deadlift & row (deadrows) (30# DBs)
3. Jump squat
4. Repeat #1-3

Circuit 2:

1. T-push ups (with a DB in each hand, do one push up then rotate into side plank, reaching top arm/DB to ceiling, alternate sides with one push up between each side plank) (10# DBs)
2. Bridge crusher (lay on back on mat with knees bent and feet close to glutes, you are holding a DB in each hand, the end of the DBs are on the floor on either side of head/by ears, raise hips into bridge and hold, extend DBs to ceiling straightening arms, bend elbows lowering DBs and hips back to start) (11# DBs)
3. Mountain climbers
4. Repeat #1-3

Circuit 3:

1. Squat & curl (stand with legs wide holding a DB in each hand, lower into squat and hold, do one double arm hammer curl then stand) (16.5# DBs)
2. Curtsy & raise (holding one DB in both hands, do alternating curtsy/cross-back lunges, at bottom of lunge do a straight arm raise, lifting DB all the way overhead) (one 15# DB)
3. In & out jacks (one jumping jack + jack the legs while reaching both arms from in front of you to overhead)
4. Repeat #1-3

30 second rest

Circuit 4:

1. Lunge & curl (alternating reverse lunge w/ a double arm hammer curl while in lunge) (16.5# DBs)
2. Swing & switch (alternating single arm kettlebell swings using a DB, pass DB to other hand at top of swing) (one 16.5# DB)
3. High knee run
4. Repeat #1-3

Circuit 5:

1. Wide & narrow press (lay on back on mat, do a narrow chest press/tricep press but stop at top of press and open arms into wide/goalpost arms and lower arms, push arms/DBs back up traditional chest press style but stop at top and bring arms back to narrow chest press position and lower arms/DBs back to start) (18# DBs)
2. Rocking chair (sit on the mat holding one DB in both hands, roll backward onto mat, pushing legs to ceiling while also raising hips, roll back to start (sitting on bottom with knees bent and feet on mat) and push DB overhead) (one 15# DB)
3. Burpee jacks (one jumping jack when standing then place hands on floor and jump legs out into a wide leg plank, jump feet back into hands)
4. Repeat #1-3

Circuit 6:

1. Sumo & row (holding a DB in each hand with legs wide and toes turned out, lower into sumo squat, when you stand do one upright row) (15# DBs)
2. Cross & jack (holding one DB in each hand, stand with legs wide, hinge forward and reach one DB toward opposite foot, when you straighten do a single arm overhead press while also jacking legs, alternate sides) (10# DBs)
3. Squat & hop (hold one DB on both hands by end/bell, squat and place DB on floor, release DB and jump, land in squat, grasp DB again and stand) (one 40# DB)
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.