🌶Day 3: Chest & Back Workout

Today's Chest & back workout is a strength workout for building lean muscle and definition in the upper body. Each circuit is loaded with chest and back exercises designed to fatigue each muscle group building strength and muscular endurance. Grab those dumbbells and follow along! #Fierce14 #Workout #upperbodyworkout

Equipment Needed:
Dumbbells: I used a set of 5, 10, 15lbs + a single 20 lb

Workout Breakdown:
0:00 Intro
0:33 Warm Up

Circuit 1 (40s work + 10s rest)
3:48 Narrow/Wide Press x3
6:18 Push Ups x1
7:08 Underhand Rows x3
9:38 Swimmers x1
10:28 Chest Flys x3
12:58 Plank Taps x1
13:48 Pull Overs x3
16:18 Super Woman x1
17:08 1-Arm Rows x3
19:38 Inchworm x1

Circuit 2 (40s work + 10s rest)
20:40 Triple Press x3
23:20 Push Back Push Ups x1
24:10 Scapular Squeeze x3
26:40 Super V-squeeze x1
27:30 V-Press x3
30:00 Walking Plank x1
30:50 Rear Flys x3
33:20 Star Fish x1
34:10 Renegade Row x3
36:40 Lay down Push Ups x1

37:30 Cool Down & Stretch

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L I N K S

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D I S C L A I M E R

This is my own personal workout and may not be suited for you. It is strongly recommended that you consult with your physician before beginning any exercise program. By engaging in this exercise or exercise program, you agree that you do so at your own risk.

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Thanks for watching!

❤ Heather

[cshin]

Those 10 seconds really fly by! That was a burner! I could barely manage to do a couple pushups on my toes and had to go down to my knees. 3 days down, 11 more to go!

[carolinestallings]

Loving this series!! This is exactly what I needed and I absolutely loveeee this style of training 🥰

[stephanymendoza]

Aun no siento ni los brazos, ni las piernas pero vamos por esta rutina y más. God bless you heather. Happy holidays

[linsu]

Completed day 3! I feel so accomplished! Can't wait to complete the fierce 14 day challenge ... until you put us through another challenge. Agree with the comment on the color of your outfit. Classy and upbeat.

[sandhyasinghal]

Absolutely love this one and keep coming back to it! Doing Fierce 1.0 yet again after finishing 12 week 4.0 couple weeks ago. Would really appreciate 6 week or longer solely strength program with 3 rounds each like in this one ! Thank you so much for sharing ❤❤

[monikahacsavecz]

After day 1& 2 this session was quite easy. 😊 Nevertheless I feel pain from my arm till my legs. 😂 I'm looking forward to see the result on my body after the whole fierce program. But till then I just enjoy it. 😊 I'm already waiting tomorrow morning to do day 4! Thanks Heather for this amazing program! ❤️

[anng]

First off, thank you for this workout! I find chest/back easy areas to skip, but I'm actually looking forward to this one.
Secondly, you look so freaking strong and that color really suits you!

[astrid]

Love the color of the outfit!💜 ready for today!

[amyw]

Loving this Fierce 1.0 program. This was one of the hardest upper body workouts I have ever done and I loved it!

[genachreiteh]

That was tough, but I really enjoyed the format even though my muscles were so fatigued that I could barely complete some of the body weight rounds🥵 Feeling stronger and accomplished since committing to Heather’s workouts! Thanks! ❣️❣️❣️

[whiterook]

My arms are still so sore from day one so I had to do some cardio today and skip day three. I am loving this series. Hope to catch up with you soon. Thank you for all you do.

[PB-smoq]

I'm still feeling my arms from day one so can well imagine that tomorrow, I'll be feeling todays workout! Can feel myself getting stronger and stronger....even through the pain!

[jenscloset]

I love that I can still go back and do my fav workouts!

[saniahthompson]

Really enjoyed this workout. Tough for me but it’s done!

[michelleguzman]

Day 3!! My arms & chest are already feeling it!!

[cielitoshraybman]

I am really loving Fierce14, Heather! Thank you so much for your generosity. The Monday leg workout was awesome and is one of my favorites.😍

[LauraineHogg-Rennie]

Wow! Really feeling this one. Absolutely love this format❤

[jennprescott]

The layout of this was great and tough

[gooogaaa]

Right on time, follow along, let's go

[jieliu]

love the pace of today's workout.