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. 15-Minute Fitness Challenge
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!
4. ***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.
5. Tabata Interval Training
Join Pace and Go for a Tabata style workout that combines different movements from the first two workouts of the second week in the 21-Day Athlete program. A Tabata workout is a timed interval method that alternates between 20 second intervals performed at a maximum effort followed by 10 seconds of rest for four rounds. Get ready to sweat!
6. 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.
7. 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.
8. 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.
9. HIIT Max Performance
This HIIT workout is all about enhancing your performance and building strength through exercises that test and build your agility, speed, strength, and endurance. There's a strong emphasis on the core in this one and the optimized interval blocks will 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.
10. HIIT Speed and Power
Build strength by working your fast twitch muscle fibers with quick bursts of speed and plyometrics. With challenging moves like plyometric push-ups and power lunges, plan to get nice and sweaty. Sarah designed this HIIT 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.