a Healthy Heart

Workouts for a Healthy Heart and Muscle Building

Edward Massey • April 12, 2017
Explosive Speed and Strength by Pace and Go
1. Explosive Speed and Strength
Explosive Speed and Strength
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
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. HIIT Bodyweight Strength
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.
4. Fat Burning Walk
Fat Burning Walk
Join Ellen Barrett and crew for a 20-minute fat burning walk. This cardio-based workout focuses on getting your heart rate into the optimal zone for burning fat and building muscle, while staying low impact the entire time.
5. Flat Abs Walk
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.
6. Cardio Walk + Lower Body Strength
Cardio Walk + Lower Body Strength
Jump right in, pick up those feet, and have fun working out with Ellen Barrett and her crew. This at-home cardio walking workout will help develop a healthy heart and build strength in your lower body.
7. Cardio Walk + Upper Body Strength
Cardio Walk + Upper Body Strength
Rev your heart rate and your metabolism with this fun low impact walking workout. This workout is great for every level and will burn calories and build strength in the upper half of your body. Grab a light set of dumbbells or go weightless and get ready to walk with Ellen Barrett!
8. Waist Slimming Pilates
Waist Slimming Pilates
Work your waistline Pilates style with Amy Jordan. These low impact moves tone every inch of your midsection to help you achieve a beautiful hourglass shape.
9. Bodyweight Upper Body #1
Bodyweight Upper Body #1
Upper Body #1 focuses primarily on building strength in the upper half of your body, but don't be deceived - you'll be still be working every muscle of your body in under 20 minutes with this efficient workout.
10. Bodyweight Total Body #4
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.
More In This Topic
Metabolic Conditioning
Shab Islam
Full Body Activation
Pace and Go
HIIT Tornado Challenge #2
Sarah Kusch
Start With Grokker Today
Unlimited access to an unparalleled variety of at-home workouts, yoga, and more
No hassle, cancel any time