In this high intensity interval training (HIIT) workout, the focus is on stamina. Sarah will teach you how to incorporate resistance bands into your training for strong tendons and ligaments that result in long, lean muscles. You'll work up a sweat and burn calories through an optimized combination of lower body, upper body and cardio moves.
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. 10-Minute Calorie Killer
Kill calories in just over 10 minutes with this do-anywhere, no excuses bodyweight workout with Keith Johnson. Work your entire body through a combination of cardio and toning exercises during 20 second bursts that'll have you sweating and feeling great in no time. Keith is one of the contestants in the next GrokStar competition, so if you love his class be sure to let him know by loving the video, share your "I did this" and commenting below.
5. 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.
6. Lower Body Reboot
Tighten, lift, tone, and strengthen your entire lower body with Grokker expert, Jaime McFaden. In under 30 minutes, using only your bodyweight, Jaime will bring you challenging moves that are definitely worth the results.
7. Body Barre: Total Body
Welcome to this Total Body Barre class that will work you from head to toe using Paola's unique combination of movements, to lengthen and tone your muscles creating that wonderful long ballerina figure. Paola's Body Barre uses a unique combination of Ballet inspired barre moves, dynamic pilates, and functional training movements to give you an amazing total body workout. Join Paola Di Lanzo in this Grokker Premium video, and get ready to feel and see the benefits of her Signature Body Barre class.
8. Strength + Endurance 3
Kelly Lee is taking you Back to the Basics of Strength Training. If you're following the series, this is the seventh workout of the program, where you'll take your strength to the next level. This class is all about building strength in the lower half of your body. With optimized moves like the Bulgarian split squat and weighted hip thrust, you'll be feeling the burn and loving the benefits.
9. 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.
10. Bodyweight Total Body #4
Total Body #4 takes the intensity up a notch with more challenging exercises. If you're repeating this workout in the Evolution6 program, try to do the it with less modifications to progress your strength.