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
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. ***REPEATED WORKOUT W2W1**
In this session Pace & Go will take you through your first loaded workout. One of the most advantageous aspects of using free weights is the increased effort involved. Because free weights engage agreater amount of muscle mass to maintain balance and stability while performing an exercise, you also burn more calories.
4. Full Body Activation
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. Weighted Full Body Workout
In this session Pace and Go will take you through your first loaded workout of the 21-Day Athlete program. One of the benefits of using free weights is that they increase the intensity of each movement and challenge your body to become stronger. Because free weights engage a greater amount of muscle mass to maintain balance and stability while performing an exercise, you also burn more calories.
6. Train and Transform: Cardio Workout 2
Join Jenny and Wayne for a second HIIT cardio session designed to take your training to the next level. This cardio workout will quickly get your metabolism revved up and burning some serious calories. Working all muscle groups with bodyweight exercises, this session will test your endurance, speed and strength.
7. Bodyweight Cardio + Core #3
This cardio-based workout is the third of Keith's Cardio Core workouts in his Evolution6 program. You can expect exercises that not only build strength and cut fat, but further challenge your newfound stability in a fun way.
8. HIIT #5 - Performance
Get ready to do some really dynamic moves - over 16 different movements. Put everything you've learned in Sarah's other workouts into action. Grab your hand weights - if you have them, for a greater challenge - and have some fun. This workout offers a ton of variety with no repeating the same move twice.
9. Cardio Core #4 - Combo
Jumpstart your metabolism with a lot of movement! This workout consists of a 10-minute Tabata-style (20-seconds on/10-seconds off) cardio session, followed by 13 minutes of core work. This is a great full body workout that will get your heart rate up and then focus on toning and sculpting the abs. Get after it and enjoy!
10. Mindful Movements #1 - Restore & Breathe
This routine is designed to give your body a break following intense workouts from prior days and also to learn how to improve your breathing and open up tight muscles to enhance your performance in all of your activities. This is not a strenuous flow, but instead includes movements where you will be holding stretches and poses intended to promote recovery and rejuvenation. You will be amazed at how much your range of motion improved from the start of the routine to the end!