DAY 5: Full Body Strength Supersets // FIERCE 2.0

Full Body Strength Supersets is Day 5 in Heather Robertson‘s 14 day Fierce 2.0 program. This is an intense total body metabolic strength workout. Though Heather does hit every muscle group in the body, she does not hit all of them equally. This is because many of the exercises are compound/combo exercises mixing together more than one exercise. For instance, Superset 2’s deadlift and lunge, and Superset 6’s deadlift and row. On both of those combo moves I can lift much heavier for a deadlift (and for a bent over row) but I am restricted to lighter weights because of the exercise it is combined with. But the muscles are still being worked. Plus, this is a cardio + strength workout. Those cardio bursts will really spike your heart rate and keep it elevated through this workout.

This workout is made up of 6 supersets. The exercises in the supersets are all done interval style: 40 seconds of work followed by 20 seconds of recovery. Each superset is done twice then is followed by a cardio burst before moving on to the next superset. The cardio bursts are done for 60 seconds and are not repeated. 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.

Full Body Strength Supersets is 40:08 minutes; 3 minute warm up and 3:35 minute stretch. Equipment: dumbbells and fitness mat. Heather is using 10, 15 and 25 pound dumbbells. The weights listed below are what I used.

Superset 1:

  1. T-push ups (holding one 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. Push press (stand with a DB in each hand held at shoulders, do one squat then stand and do one double arm overhead shoulder press) (20# DBs)
  3. Repeat #1 & 2

Cardio Burst: Jump squat & jack for 60 seconds (alternate one squat jump + one jumping jack)

Superset 2:

  1. Deadlift & lunge (alternate one deadlift with one reverse lunge, alternate legs when lunging) (25# DBs)
  2. Chest press bridge (lay on mat with knees bent and heels close to glutes, raise and lower hips into bridge while also doing a chest press) (30# DBs)
  3. Repeat #1 & 2

Cardio Burst: Butt kicks & high knees for 60 seconds (alternate 4 high knee runs + 4 butt kick runs)

Superset 3:

  1. Seated twist (sit on mat with knees bent and feet raised a few inches off mat, torso is leaned back slightly, holding one DB in both hands, rotate DB side to side, tapping end of DB on mat beside hip) (one 10# DB)
  2. Reverse crunch (lay on back on mat, one DB held in both hands and extended to ceiling, straight legs are also raised toward the ceiling, lower straight legs until they are a few inches off the floor then raise legs back to start and do a reverse crunch, raising hips and pushing legs to ceiling) (one 15# DB)
  3. Repeat #1 & 2

Cardio Burst: Mountain climbers for 60 seconds

30 second rest

Superset 4:

  1. Sumo squat (one 60# DB)
  2. Front raises (alternating single straight arm front raises w/ palm facing floor) (10# DBs)
  3. Repeat #1 & 2

Cardio Burst: Pop Squat for 60 seconds (squat jack, touching fingertips to ground while in squat)

Superset 5:

  1. Diamond push ups (tricep push ups, hands are together under chest with thumb and pointer finger together forming a diamond)
  2. Glute bridge (lay on back on mat, knees bent and feet on mat close to glutes, one heavy DB on hips, raise and lower hips) (one 45# DB)
  3. Repeat #1 & 2

Cardio Burst: Back & forth inchworm for 60 seconds (start standing, hinge forward, walk hands out until you are in straight arm plank, jump feet to hands, stand and jump, raising arms overhead, hinge forward, place hands on mat, jump feet out to plank, walk hands back to feet, stand and jump, raising arms overhead)

Superset 6:

  1. Squat & curl (stand with legs wider than hip width holding one DB in each hand, lower into squat, reaching DBs toward ground between legs, stand and do one double arm hammer curl) (18# DBs)
  2. Deadlift & row combo (stand holding one DB in each hand, hinge forward into deadlift, do one double arm bent over row and when you stand, do one upright row) (15# DBs)
  3. Repeat #1 & 2

Cardio Blast: Shuffle & jack for 60 seconds (lateral shuffle the length of your mat + one jumping jack)

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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