Get healthier with strength training. Guys, get your desired chiseled physique and Ladies remember, 'strong is the new skinny'. Lift weight and look great!Explosive Speed and Strength by Pace and Go
1. 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. 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.
3. 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.
4. 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.
5. Total Strength: Tank Top Arms and Chest
Welcome to this chest and arm workout that is going to build, strengthen and tone your upper body. This 20 minute workout is going to test your arms to their limit with an incredible variety of of pushup variations, to give you the perfect tank top arms. Join John Godfrey in this Grokker Premium Video, and create amazing toned strong arms in just 20 minutes.
6. Total Strength: 15-Minute Total Body Bootcamp
Welcome to John Godfrey's 15-Minute Total Bootcamp that will build and tone your muscles from head to toe. Using a combination of high intensity movements with functional training movements, this class will burn loads of calories in no time at all and will build strong and toned muscles! Join John Godfrey in this Grokker Premium Video for this quick and highly effective full body workout!
7. Total Strength: Arms, Back, and Chest Dumbbell Workout
Welcome to your upper body dumbbell workout, designed to target your arms, back, and chest, all in just 20 minutes! Using a combination of presses, curls, and rows this workout is going to hit every part of your upper body giving you strong and toned arm. Join John Godfrey in this Grokker Premium Video for his Total Strength series, and get the upper body you've always wanted!
8. 30 Minute TRX Workout
This 30 minute workout takes you through several basic yet challenging exercises on the TRX. Options for all levels!
9. Train with Neil Hill Y3T Back & Biceps
Flex Lewis didn't get to the top of the podium by leaving stones unturned. He hits every workout with maximum force. He lifts heavy, works hard, and trains beyond failure.With the help of Neil Hill, Flex has turned his back into a mountainous landscape. His biceps are bigger than pythons. Think you can keep up with the big boys? When it comes to Y3T, stretching is the difference between muscle growth and calling a workout early. Flex Lewis and Neil Hill have advocated for many years that stretching between sets opens up the fascia to allow more oxygen and nutrients into the working muscle.This has allowed Flex to grow muscle injury-free. Most people neglect stretching and fail to realize that serious muscle gains come from proper stretching, even if it's only 10 minutes before and after training.
10. Bicep Workout
We'll start off by warming up with light weights. You could use dumbbells or a curl bar. We will do 2 sets of 10 reps as warm up.Then we are going to go straight into working sets. Working set are done at a weight where you can really only do 8-10 reps and are struggling to get up your last rep. Do 4 sets with 30 seconds rest in between sets.Next we are going to to some one arm bicep curls with dumbbells. I do them seated because it enables you to isolate you biceps a little more, and prevent you from rocking your back too much which will cause injury. Again you want to be doing 4 sets of 8 -10 reps.The next exercise is this routine is a bent over preacher curl. Position your feet about 6 inches apart, toes above your knees, and bent at the waist with your butt in the air. You want to keep your elbows on the outside of your knees, and as you curl up you want to bring your butt down and at the top of the curl really stick your elbows forward to hit your bicep peak. Try and get 5 sets of 10 reps of this exercise.