Fierce in 4 Weeks

Fierce in 4 Weeks

4 Seasons

We have carefully designed this four week programme to deliver incredible results. Expect to sculpt, strengthen and super-charge your body and mind in as little as 30 minutes a day.

Classes, targeted workouts and tutorials will fast track you to fitness. In just 30-75 minutes a day you will feel challenged and invigorated through your practice. Our Fierce in 4 Weeks programme will tone, firm and strengthen your body. You'll burn calories, realign, achieve postural improvements and increase your stamina.

Use the drop downs below to view each week of the programme. Don't worry - we don't expect you to do every video you see! Each day there is a suggested 50-75 minute class, or a 20-30 minute class for when you are short on time. Some days you will have the option to super-size your practice by adding a short blast workout, or improve your practice by viewing a tutorial or a workshop.

You'll find a PDF you can download in each Week section which shows you day by day your practice options, as well as optional add-on classes or bonus tutorials.

Try to put aside an hour each day to see faster results but we understand sometimes that's not workable. The shorter version of the class allows you to maintain the momentum of your programme. If you’re enjoying working hard you can practise both!

The course intensifies as you work through it and gain strength and stamina. Days 1 and 2 tend to be strong classical yoga classes. Day 3 is a super targeted toning and strength class. Days 4, 5 and 6 build to more challenging and day 7 is a relaxing stretch class to ease and open the whole body and make space for muscle building and recovery.

The variety of classes and time lengths are designed to make it easy and fun for you to keep working daily, feeling excited by the variety of movements, classes and teachers. Learn a lot, stay motivated and see spectacular results in your body and energy.

If you have any questions about the programme or feedback we'd love to hear from you at [email protected]

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Fierce in 4 Weeks
  • Fierce in 4 Weeks - Week 2

    2.79 MB

  • Fierce Grace 75 with Kam

    Episode 1

    Our signature Fierce Grace yoga class taught by Kam, shortened a little with a few poses taken out and a few variations added in.

    75 minutes of Flowing Warm up, Warrior Series, Balancing, Arm Strengthening, Core Work, Back Strengthening and Leg Stretching. With a couple of glamour poses thrown ...

  • Fierce Grace 30 with Michele

    Episode 2

    Our classically based yoga class with the FG hallmarks of strength, stamina, fluidity and relaxation with Founder Michele Pernetta. It all started here. The class that we designed to be easily adaptable for all levels.

    Everything you ever wanted in a yoga class. Multi-level, multi-style. Fluid ...

  • Sun Salutation Tutorial with Michele

    Episode 3

    Learn the in depth alignment protocols for the FG Sun Salutation.

    Michele shares a teacher's workshop on how to correctly perform (or teach) this Classical Hatha Yoga Sun Salutation.

    Michele breaks the sequence down and shows where common mistakes can occur and how to ensure you get the most ...

  • FIIT 50 with Michele

    Episode 4


    What happens when classical yoga meets traditional Bootcamp and cardio drills in a high intensity interval training format? An east/west fusion that gets you FIIT FAAST.

    Expect a fluid yoga-inspired warm up, Yoga/HIIT hybrid dr...

  • Fierce Arms with Daniel

    Episode 5

    Expect a hardcore upper body blast of repeated drills, to target each and every muscle in your upper body and arms. Sets of 2-3 exercises, repeated twice.

    Chest, upper back and abs are not forgotten in this power half hour. A warm up and warm down will leave you feeling strong but open after th...

  • Fierce Flow 15 - A Sun Salutation Experience with Michele

    Episode 6

    This 15 minute Sun Salute based flow takes you into challenging poses to strengthen your muscles while freeing your mind.

    Dragon, Cartwheel, Twisted Cartwheel, Ab toners, Triangle, Extended Side Angle and other surprises branch off the Sun Salutation to ensure you feel invigorated, challenged a...

  • Upper Body Opening with Chi

    Episode 7

    An invigorating yet releasing blend of yoga, qui gong, deep breathing and stretches.

    Chi will lead you through both standing and floor poses to open up the upper body, chest, lungs, ribcage, heart and throat. You will finish feeling expanded and relaxed. This 50 minute class encompasses standin...

  • Primal 30 with Michele

    Episode 8

    Get back your primitive, animal freedom with this condensed version of our popular Primal class, taught by Fierce Grace founder Michele Pernetta.

    Expect the key foundation poses from the FG system. A breath-led Warrior sequence, flowing dance like moves coupled with groan inducing core and uppe...

  • S.O.B. (Stiff, Old or Broken) 75 with Shirley J

    Episode 9

    Our unique foundation yoga class for the beginner or the stiff, old, or broken taught by Shirley J.

    15 years in the making - this yoga/physio hybrid class is a powerful tool to create a solid foundation in your body and also in your yoga practice. Originally designed to help people with physical...

  • S.O.B. (Stiff, Old or Broken) 30 Accent on Legs with Michele

    Episode 10

    A new 30 minute version of our unique strengthening and stabilising sequence for the beginner or the Stiff, Old or Broken taught by Fierce Grace founder Michele.

    This particular class will concentrate on the legs, while still stabilising the core, opening the spine, lengthening the psoas, and s...

  • Introduction to the S.O.B. Class

    Episode 11

  • Quick Abs Flow with Michele

    Episode 12

    A 17 minute core strengthening sequence, targeting all the core muscles as well as strengthening the upper body, including arms, upper back and wrists.

    This is a user friendly class for all levels which has the added benefit of modifications for an ankle injury, as our lovely demonstrator Nicol...

  • The Fix with Daniel

    Episode 13

    The condensed version of everything with some added surprises taught by Daniel.

    This is a super-charged class designed to maintain your practise when you are high on motivation but low on time. The Fix blends elements of all the classes, including the key foundation poses, core strength upper b...

  • IN 75 with Kam

    Episode 14

    Improve joint mobility and open your whole body while gradually getting wound down, de-stressed and softened in our popular IN class taught by Kam.

    This entirely floor based yoga/physiotherapy class will reach deeper in to muscle, joints and attachments, releasing and stretching deeply. Releas...

  • IN 30 with Michele

    Episode 15

    Improve joint mobility and open your whole body while gradually getting wound down, de-stressed and softened in our popular IN class with Michele.

    This entirely floor based yoga/physiotherapy class will reach deeper in to muscle, joints and attachments, releasing and stretching deeply. Release...

  • Introduction to the IN Class

    Episode 16