Boot Camp & Interval Training

Killer and Athletic Workouts

Edward Massey • April 12, 2017
Strength and Agility by Pace and Go
4.7
stars
,277ratings
1. HIIT Speed and Power
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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.
2. Total Strength: Arms, Back, and Chest Dumbbell Workout
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Welcome to your upper body dumbbell workout, designed to target your arms, back, and chest, all in just 20 minutes! Using a combination of presses, curls, and rows this workout is going to hit every part of your upper body giving you strong and toned arm. Join John Godfrey in this Grokker Premium Video for his Total Strength series, and get the upper body you've always wanted!
3. 15-Minute Fitness Challenge
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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. HIIT Tornado Challenge #1
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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.
5. HIIT Tornado Challenge #2
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Get ready for a fun HIIT challenge that'll leave you sweating and feeling like you just conquered Everest. 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.
6. Body Barre: Lower Body
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Welcome to Lower Body Barre, the low-impact barre class that really targets those stubborn areas around the tops of your thighs and glutes. Expect to sweat and for your legs to feel the burn - a great class to get toned, sexy legs and a bottom to die for! Join Paola Di Lanzo in this Grokker Premium video, and get ready to feel and see the benefits of her Signature Body Barre class.
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8. HIIT #5 - Performance
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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. HIIT #3 - Speed Play
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Increase your agility, burn fat, and improve endurance and speed. Learning how to accelerate and decelerate properly will give you a competitive edge and help you take your training up a notch. Sarah's ready to take you through an optimized mix of drills with weighted intervals to help you get fit!
10. HIIT Agility
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Get ready for a challenging physical and mental HIIT workout. These moves will work your coordination and enable you to develop razor sharp skills in both your body and your mind. 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.
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