Quad and Glute Workouts

Edward Massey • November 1, 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. 15-Minute Fitness Challenge
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!
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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.
5. Tabata Interval Training
Tabata Interval Training
Join Pace and Go for a Tabata style workout that combines different movements from the first two workouts of the second week in the 21-Day Athlete program. A Tabata workout is a timed interval method that alternates between 20 second intervals performed at a maximum effort followed by 10 seconds of rest for four rounds. Get ready to sweat!
6. Full Body Activation
Full Body Activation
In the second workout in the 21-Day Athlete program Pace and Go will lead you through a full body activation with a focus on core strength and engagement. A strong core is key to building functional fitness and will allow you to perform all exercises with greater stability, strength and balance.
7. Weighted Full Body Workout
Weighted Full Body Workout
In this session Pace and Go will take you through your first loaded workout of the 21-Day Athlete program. One of the benefits of using free weights is that they increase the intensity of each movement and challenge your body to become stronger. Because free weights engage a greater amount of muscle mass to maintain balance and stability while performing an exercise, you also burn more calories.
8. Functional Fitness Foundations
Functional Fitness Foundations
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.
9. HIIT Agility
HIIT Agility
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.
10. 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.
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