For the final 21-Day Athlete session Pace and Go have put together a selection of their most challenging loaded and unloaded exercises for you to put your fitness to the test and review how far you have progressed with your overall fitness, strength and stamina. It’s going to be tough but it’s going to feel great!
2. Bodyweight Lower Body #2
Lower Body #2 will help you build strength in your lower body, from the core down. With bursts of cardio throughout the workout, you'll also get calorie busting cardiovascular benefits in just 20 minutes, using only your body weight.
3. Impossible Full-Body Cardio and Bodyweight HIIT Exercise
If you are looking for a super challenging cardio workout - this one is for you! The combo of cardio kickboxing instructor LeJon Guillory's high energy encouragement and coaching along with the DJ beats will help you keep going. The workout starts with five minutes of jump roping to get your entire body warmed up. If you don't have a jump rope, don't let that stop you, just use your imaginary jump rope to hop along. Then the fun really begins with round one of six body weight exercises where you will do as many reps as possible of each in 40 seconds, then rest for 20 seconds before starting in on the next exercise. If you complete this whole workout, there are six rounds, but don't worry if the first time you complete two or three or even four rounds, just shoot to complete more the next time you put on this awesome Grokker Premium cardio fitness video.
4. HIIT Arms Workout - HIIT Club
Start day one of Kelly Lee’s seven-day HIIT Club challenge with HIIT Arms. In this workout, you will complete three supersets with toning finishers, followed by three rounds of exercises completed for time. HIIT workouts combine a series of short duration, high-intensity exercises followed by lower intensity intervals of active recovery. This type of training will get your heart rate up and burn more fat in less time, including an afterburn effect that will help you burn more calories than traditional cardio. Join Grokker Fitness Expert Kelly Lee as she leads you through seven HIIT workouts each targeting a different body part.
5. Cardio & Strength Training for Chest, Back, Legs, & Core
Kick it with James! This full body and full throttle workout is focused on strengthening your back, chest, legs and core. Your heart will be challenged as you pick up the pace. For best results grab a pair of dumbbells to increase your calorie burn. Do this workout on a weekly basis and you will lose weight as you kick you cardio up a notch. This is a high intensity workout, but James demonstrates modifications to each exercise so this workout can be done no matter what your fitness level.
6. Tabata HIIT Exercise Challenge
Tabata is a form of high intensity interval training (HIIT). The workouts involve 20 seconds of high intensity followed by 10 seconds of rest, repeated eight times. Studies show that Tabata training provides superior aerobic and anaerobic training effects compared to moderate intensity training. That means you can get better results – stronger and leaner - in less time! Join fitness Expert Kelly Lee in this Grokker Premium video that will challenge even well conditioned athletes, but is also a great workout for beginners using the modifications Kelly demonstrates. Try this workout twice a week for a month and you will begin to see amazing changes to your physique.
7. Plyometric Bodyweight Challenge
Looking for an intense workout? This is the video for you! Try this high intensity full-body cardio plyometric workout that will be a challenge even for fitness enthusiasts who are already in great shape. There are over twenty different exercises in this video performed for 30 seconds each with a 15 second rest in between. While this is definitely a high intensity workout, it's also great for those pushing to get in better shape by doing more reps each time they do the workout. Join Sarah in this Grokker Premium video for a great plyometric workout that will leave you sweating and smiling. Enjoy!
8. Cardio Combat Boot Camp Workout #2
It’s time to get your blood moving in Cardio Combat II, the second nonstop cardio workout in Jaime McFaden’s Tone and Trim series! Keeping it old school with classic moves like mountain climbers and burpees, this Grokker Premium video will raise your heart rate and help you slim down. At only twenty minutes, with modifications for beginners and advanced levels, this workout is a great start for a healthy heart.
9. Full-Body Workout for Chest, Triceps, Biceps & Back
Some like it hot! Sweat off the pounds in this heated workout with James. This is one full body bootcamp challenge that you won't forget. Strengthen your chest, triceps, biceps and back muscles to increase definition and tone. Make this routine as well as the rest of James's Grokker Premium Bootcamp series, part of your weekly regimen.
10. x5 Intensity: HIIT Bodyweight #5
Welcome to x5 Intensity, your 5 week, full body transformation workout series. In this, the fifth and last week of Bodyweight Intensity, you're going to hit the mat and get a sweat on as Pace and Go take you through their unique workout program designed to work your upper body, lower body, cardio, and core, in just 30 short minutes, all with no equipment needed! So join Grokker experts, Jenny Pacey and Wayne Gordon, and transform your body with their unique workout series, x5 Intensity.