Cardio Workouts

Workouts for Improved Posture and Toning

Edward Massey • April 12, 2017
Explosive Speed and Strength by Pace and Go
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1. Explosive Speed and Strength
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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. Strength and Agility
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In your second session of the final week, Pace and Go are taking you through ten loaded strength exercises including some exploded movements to really challenge your physical and mental resilience - you will really feel like an athlete! It’s time to push your limits even further to boost your confidence, improve your fitness progression, and see the body transformation results you desire.
3. Dynamic Loaded Workout
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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.
4. Full Body Activation
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In the second workout in the 21-Day Athlete program Pace and Go will lead you through a full body activation with a focus on core strength and engagement. A strong core is key to building functional fitness and will allow you to perform all exercises with greater stability, strength and balance.
5. Strength and Conditioning
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In this session Pace and Go take you through a full body strength and conditioning AMRAP session. AMRAP means “as many reps as possible” and is a perfect format for building intensity, conditioning, endurance and mental strength as you challenge yourself to push your physical limits.
6. Functional Fitness Foundations
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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.
7. Cardio Walk + Upper Body Strength
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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. Pilates Body Boot Camp
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Get ready to work your body head to toe and inside out with this Pilates boot camp workout. Grab a chair or counter and a pair of 1-5 pound dumbbells and get ready to work.
9. Pilates 360° Core
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Taking a cue from Joseph Pilates who discovered that your abs aren't flat, they're all the way around, Amy Jordan is going to guide you through a Pilates workout that tones the entire 360° of your core.
10. Long Pilates Legs
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If you want legs like a dancer, you need to move like a dancer. It's time to work those long Pilates legs with Amy's fine tuning moves that will challenge you and leave your legs shaking in the best way.
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