This 20-minute bodyweight-only workout will help you build strength while perfecting your form for a great full body workout. You don’t need any equipment so it can be done from anywhere.
2. Plank Attack
No standard crunches here. This 10-minute core workout focuses on plank-based moves which are super effective for building strength. If you have a shoulder injury, we recommend giving another core workout a try.
3. 10-Minute Standing Core
Work your entire core in just 10 minutes without a single crunch. In this workout, you'll change up your normal core routine with a series of standing core exercises that can be done from anywhere.
4. 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.
5. Strength and Conditioning
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. HIIT Tornado Challenge #1
Keep your body and mind guessing with back to back strength and cardio intervals in this challenging HIIT workout. Sarah designed this workout with optimized interval blocks to enable your body to burn calories post-workout by entering into a state of EPOC (excess post-exercise oxygen consumption). Be sure to drink plenty of water during and post-workout.
7. HIIT Bodyweight Strength
Fire up that metabolism and burn loads of calories with this intense bodyweight-only HIIT workout. Sarah designed this workout with optimized interval blocks to enable your body to burn calories post-workout by entering into a state of EPOC (excess post-exercise oxygen consumption). Be sure to drink plenty of water during and post-workout.
8. 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.
9. Pilates Flat Abs
Are you ready to get flat abs, Pilates style? Amy is going to guide you through core toning moves that work you from the inside out to get the results you're after. Grab some paper plates if you're looking for an added challenge.
10. Bodyweight Upper Body #2
This second upper body workout of the Evolution6 program brings more challenging exercises that will build strength, and improve your flexibility and endurance. Bring your A-game and get ready to work.