Fierce in 4 Weeks
4 Seasons
WELCOME TO FIERCE IN 4 WEEKS
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.
HOW IT WORKS
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!
WHAT TO EXPECT
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.
LAST BUT NOT LEAST - HAVE FUN!
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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2.79 MBFierce in 4 Weeks - Week 4
2.79 MB
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Fierce Grace 90 Group Class with Michele
Episode 1
Everything you always wanted in a yoga class. The full 90 minute Fierce Grace class experience taught by FG founder Michele, shot in pre-pandemic times at Sunbeam studios with Fierce Grace teachers, friends and regulars.
Our signature, user-friendly but challenging general level class. Multi-le...
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59:58Episode 2Fierce Grace 60 with Daniel
Episode 2
The yoga class that does it all.
The one hour version of the signature class in the FG system taught by Daniel.
A user-friendly but challenging general level class, Fierce Grace is everything you ever wanted in a yoga class. Multi-level, multi-style. Fluid and expansive. Strength and power ba...
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All fours 8 minute mashup with Michele - Mexico
Episode 3
Down Dog is the template to work into Plank, Spiderman, Glute-gate and more. Strengthen the whole body especially arms, shoulders, wrists, upper back, abs and glutes in this quick whole body yoga sequence which will get your breath flowing. A warm down will stretch out your shoulders and wrists.
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31:28Episode 4WILD 30 with Michele
Episode 4
A 30 minute taster session of our uplifting cardio-kundalini, sculpting, strength class.
GET RIPPED (not torn.) WILD is a unique combination of Yoga’s strength poses, Kundalini Yoga, Core strengthening, Qui Gong, HIIT and Super Slow training. Constant movement combined with long slow strength h...
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31:22Episode 5FG/FG2 30 Minute Mash Up with Michele
Episode 5
Michele will take you through a 30 minute mix of FG and FG2 for a fun, fast effective session to get you fit and fired up.
Expect the framework of an FG class with some new poses, and a slightly faster pace.
Level: All
Props: Strap and block if needed -
28:09Episode 6Fierce Arms with Daniel
Episode 6
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...
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28:18Episode 7Fierce Legs with Tuuli
Episode 7
Strengthen every muscle from lower back to toes while realigning your hips, knees and ankles with Tuuli.
Yoga wisdom combined with strength training will tone, sculpt and strengthen every inch of your butt, hips, thighs and calves. Improve the strength of your feet and arches and improve your ba...
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1:03:48Episode 8Primal 60 with Gemma
Episode 8
Functional movement meets animal flow meets Fierce Grace. Get back your primitive, animal freedom with our popular Primal class taught by Gemma.
Expect the key foundation poses from the FG system. A breath-led Warrior sequence, flowing dance-like moves coupled with groan inducing core and upper...
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28:02Episode 9Primal 30 with Michele
Episode 9
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...
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28:18Episode 10HIIT Workout with PMAC
Episode 10
30 minutes with Peter is all you need to feel energised after this full body, fat burning workout that will boost your fitness and raise your endorphins. Suitable for all fitness levels.
Peter is an experienced personal trainer, yoga instructor and respected fitness influencer. He encourages pe...
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14:54Episode 1114 min FIIT Flow with Michele
Episode 11
Strengthen your whole body and improve stamina with the yoga flow sequences from FIIT. Down Dog, Bear Hold, Spiderman, Plank Holds, Cartwheel, Twisted Cartwheel, Warrior poses, One legged Side Plank, Dragon Twists and more
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56:19Episode 12WILD 60 with Brooke
Episode 12
WILD is a unique combination of Yoga’s strength poses, Kundalini Yoga, Core strengthening, Qui Gong, HIIT and Super Slow training.. The smart way to get toned and strong and ripped (not torn.)
Constant movement combined with long slow strength holds bring about an effective and safe combinatio...
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35:25Episode 13WILD 30 with Kam
Episode 13
A 30 minute taster session of our uplifting cardio-kundalini, sculpting, strength class.
GET RIPPED (not torn.) WILD is a unique combination of Yoga’s strength poses, Kundalini Yoga, Core strengthening, Qui Gong, HIIT and Super Slow training. Constant movement combined with long slow strength h...
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1:10:36Episode 14Hip Opening Sequence with Chi
Episode 14
Take some time for your hips and spine with this special hip opening sequence, designed and taught exclusively for FGTV On Demand by Chi Uwahemu.
In this 70 minute class, Chi will take you through both standing and seated postures, using movement, flow, and twists to work deep into glutes, hip ...
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30:55Episode 15
IN 30 Group Class with Michele in Tuscany
Episode 15
A short version of our usual 75 minute class here we focus on legs, hips and spine. IN 30 in a Tuscan forest with a group of yogis. We first warm up in a whole body routine, then progress more and more deeply INwards. We finish with deep restorative relaxation.
