Muscle Definition

Workouts for Muscle Definition and Toning

Edward Massey • April 12, 2017
Explosive Speed and Strength by Pace and Go
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1. Explosive Speed and Strength
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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
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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. Dynamic Loaded Workout
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In this session Pace and Go will lead you through a dynamic loaded workout that aims to increase muscle mass and improve your overall strength. You will complete 10 weighted strength exercises working on the lower body, then upper body and core. Pace and Go’s innovate and challenging exercises ensure that your full range of motion is used for an optimal full-body functional fitness workout.
4. Strength and Conditioning
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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.
5. Functional Fitness Foundations
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Welcome to your first workout in 21-Day Athlete program. In this session you will learn how to perform basic functional fitness movements including, squats, lunges, tricep dips and press-ups. By learning how to perform these exercises with the correct technique you increase the effectiveness of your workouts and ensure that you limit any risk of injury as you start to increase the intensity of these exercises throughout the series. Enjoy the process of reconnecting with your body as you kick-start your fitness journey with Pace and Go.
6. HIIT Resistance Strength
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Build strength and boost your metabolism with this fun 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.
7. 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.
8. HIIT Resistance Strength (old)
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Build strength and boost your metabolism with this fun 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.
9. Flat Abs Walk
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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.
10. Pilates Body Boot Camp
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Get ready to work your body head to toe and inside out with this Pilates boot camp workout. Grab a chair or counter and a pair of 1-5 pound dumbbells and get ready to work.
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