s&m fierce body workout protocol

The s&m fierce body workout protocol is one of the most intense and advanced versions of a circuit from Love Your Booty plan plus a very advanced version of the knee tuck from the core ab functional workout in Corset Core Hourglass Waist plan. 

*Please do not attempt this workout unless you've already completed those two plans.  It may look easy but requires a lot of core and glute strength as well as stability, muscular endurance, cardio endurance, exceptional balance and coordination.  

fierce body workout protocol & tips

Option 1:  Perform 8-10 reps of booty exercise as a circuit then rest for 15 seconds and repeat as many times as possible in under 18 min. then finish up with 1-2 sets of 10 reps of stability ball core exercise.  This is a great option for those who are skilled with complex movement, train hard consistently and are ready to take their fitness to the next level of intensity with timed circuits.

Option 2:  Perform 8-15 reps of each exercise including core move as a circuit then rest for 30 seconds and repeat 1-2 more times.  Choose rep range according to your body type and goal as the Love Your Booty guide suggests.  This option is better for those who are intermediate to advanced and ready for more complex movement without the tempo challenge.

fierce body workout equipment & tips

You must use all the equipment featured in video for this workout to be effective.  If you need a 20 lb sandbell or sandbag you can get one at the ybff amazon shop.  You can also make your own with a sturdy duffel bag filled with 20 lb of weight (use smaller ankle weights and 10 lb sandbell or pebbles and stones works too).  Just make sure the straps are sturdy enough to handle the weight. 

If you prefer you can also use 20 lb water filled ball but that adds a whole other level of intensity that may leave you sore for a week if you're not accustomed to working with weight that shifts considerably more than sand. 

Be sure to also use the hardest band you have for the squat jumps.  I you're bands aren't tight enough double up and use two or try the booty bands by x bands.  I recently ordered these and will be featuring them in a new video very soon.   

fierce body workout protocol tips

  • Warm up for at least 10 min. before this workout to prevent fatigue and injuries
  • If you are combining this with another leg circuit be sure to do this one first since this one will most likely be the hardest of the two
  • If you are combining with core or upper body be sure to do this circuit first. 
  • Do not combine this circuit with a high intensity fatloss circuit but do feel free to do moderate intensity cardio such as walking afterwards.
  • Be sure to stretch for at least 15 min. after this circuit.  You will still feel very sore the next day but nowhere near as sore as if you skip stretching all together.