Boot Camp & Interval Training

Workouts for Muscle Conditioning and Sport Conditioning

Edward Massey • November 1, 2017
***REPEATED WORKOUT W2W1** by Pace and Go
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1. ***REPEATED WORKOUT W2W1**
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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.
2. HIIT Tornado Challenge #1 (old)
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Keep your body and mind guessing with back to back strength and cardio internals in this challenge 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.
3. 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.
4. Bodyweight Upper Body #1
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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.
5. Bodyweight Total Body #4
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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.
6. Bodyweight Total Body #5
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Total Body #5 is the most challenging workout of the Evolution6 program with moves like bear that test your stability, strength and endurance. Get your workout done in just 20 minutes, using your body weight only, no excuses.
7. Bodyweight Cardio + Core #1
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Keith is standing by with his optimized formula of non-stop bodyweight exercises that will build muscle, cut fat and work your entire core. Check out his Evolution6 series for a 6-week fitness challenge.
8. Cardio Core #4 - Combo
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Jumpstart your metabolism with a lot of movement! This workout consists of a 10-minute Tabata-style (20-seconds on/10-seconds off) cardio session, followed by 13 minutes of core work. This is a great full body workout that will get your heart rate up and then focus on toning and sculpting the abs. Get after it and enjoy!
9. Mindful Movements #1 - Restore & Breathe
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This routine is designed to give your body a break following intense workouts from prior days and also to learn how to improve your breathing and open up tight muscles to enhance your performance in all of your activities. This is not a strenuous flow, but instead includes movements where you will be holding stretches and poses intended to promote recovery and rejuvenation. You will be amazed at how much your range of motion improved from the start of the routine to the end!
10. Cardio Core #2 - Flow
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This 30-minute workout incorporates light weights into a continuous flow of movement leaving you dripping and full of endorphins. Use this workout as a very active recovery from the HIIT workouts in Sarah's Mind, Body, Flow series to keep that metabolism up and your body moving on days you feel like you need a good sweat and natural energy boost.
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