Want to look like a dancer? Tighten and tone those less than flattering areas as you sculpt your legs, glutes, thighs, abs and arms with these workouts.Dynamic Loaded Workout by Pace and Go
1. Dynamic Loaded Workout
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.
2. 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!
3. Train and Transform: Fitness Test
Pace & Go have put together 10 dynamic exercises to be completed in 60 seconds each to test your overall fitness level. This session should be completed at the start of the Train and Transform series, at the halfway point and in your final week so you can really feel your fitness levels improve. Don’t forget to record your results so you can track your progress accurately.
4. Train and Transform: Plyometric Workout 1
Plyometrics are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing speed and strength. Get ready to be pushed you to your limits. Warning - this workout is not suitable if you have any existing injuries or medication conditions that affect your ability to exercise at a high intensity.
5. Train and Transform: Strength Workout 1
Join Jenny and Wayne for an intense strength building session designed to work the lower body, upper body and core with 15 challenging moves. Get ready to challenge your body and feel the burn!
6. Train and Transform: Plyometric Workout 2
In this session, Jenny and Wayne take up the intensity from your first plyometrics session. Get ready to sweat and feel great! Warning - this workout is not suitable if you have any existing injuries or medical conditions that affect your ability to exercise at a high intensity.
7. Train and Transform: Cardio Workout 1
This cardio workout will quickly get your metabolism fired up and burning some serious calories. Working all muscle groups, this session will test your endurance, speed and strength. Be sure to complete the warm up and cool down to avoid injury.
8. Cardio Core #1 - Uppercuts
Fun and fierce. This cardio core workout will jumpstart your metabolism with lots of movement. Sarah will teach you how best engage your core as you work through basic boxing movements for a big sweat.
9. Pilates Bikini Bootcamp
Instructor Cassey Ho leads you through a Bikini Bootcamp workout to slim you down and tone you up. Repeat this routine 3x through for a full length total body workout. Exercises include planks, tricep kick n dips, bridge pulses, and inverted push-ups.