In this first workout of the final week Pace and Go introduce some exploded movements to your session. Exploded exercises, also known as plyometrics, incorporate jumps which force muscles to exert maximum force in short intervals of time with the goal of increasing speed and strength. Enjoy this dynamic and challenging workout.
2. Dynamic Loaded Workout
In this session Pace and Go will lead you through a dynamic loaded workout that aims to increase muscle mass and improve your overall strength. You will complete 10 weighted strength exercises working on the lower body, then upper body and core. Pace and Go’s innovate and challenging exercises ensure that your full range of motion is used for an optimal full-body functional fitness workout.
3. Functional Fitness Foundations
Welcome to your first workout in 21-Day Athlete program. In this session you will learn how to perform basic functional fitness movements including, squats, lunges, tricep dips and press-ups. By learning how to perform these exercises with the correct technique you increase the effectiveness of your workouts and ensure that you limit any risk of injury as you start to increase the intensity of these exercises throughout the series. Enjoy the process of reconnecting with your body as you kick-start your fitness journey with Pace and Go.
4. Barefoot Walk
In this cardio-based workout, shoes are optional! Strengthen, stretch and improve the range of motion of your feet all while getting an amazing cardio workout.
5. Flat Abs Walk
This Ellen Barrett workout focuses on cardio and strengthening you core. Get your heart rate up, burn calories and build strength in just 20 minutes. Lace those shoes up and get ready to have fun while Walking Strong.
6. Cardio Interval Walk
This cardio walking workout integrates strength and low impact plyometrics for a fun added challenge. The variety of easy-to-follow exercises will get your heart rate going, rev that metabolism and burn calories. Join Ellen Barrett and her crew, and starting Walking Strong.
7. Cardio Walk + Upper Body Strength
Rev your heart rate and your metabolism with this fun low impact walking workout. This workout is great for every level and will burn calories and build strength in the upper half of your body. Grab a light set of dumbbells or go weightless and get ready to walk with Ellen Barrett!
8. Toned Pilates Arms
Tone and sculpt your arms and shoulders with this effective Pilates class. Amy Jordan will safely challenge your muscles with moves like Pilates push-ups and tricep dips.
9. Train and Transform: Fitness Test
Pace & Go have put together 10 dynamic exercises to be completed in 60 seconds each to test your overall fitness level. This session should be completed at the start of the Train and Transform series, at the halfway point and in your final week so you can really feel your fitness levels improve. Don’t forget to record your results so you can track your progress accurately.
10. Train and Transform: Cardio Workout 1
This cardio workout will quickly get your metabolism fired up and burning some serious calories. Working all muscle groups, this session will test your endurance, speed and strength. Be sure to complete the warm up and cool down to avoid injury.