Workouts for Athletes and Busy People

Edward Massey • April 12, 2017
Functional Fitness Foundations by Pace and Go
1. 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.
2. Train and Transform: Core Workout 1
Core Workout 1
Our core is more than just 'ab muscles‘, it is your body’s powerhouse to facilitate movement and strength. In this session, Jenny and Wayne will take you through 15 core strengthening exercises that will improve your stability, balance and posture.
3. Train and Transform: Cardio Workout 1
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.
4. Train and Transform: Cardio Workout 2
Cardio Workout 2
Join Jenny and Wayne for a second HIIT cardio session designed to take your training to the next level. This cardio workout will quickly get your metabolism revved up and burning some serious calories. Working all muscle groups with bodyweight exercises, this session will test your endurance, speed and strength.
5. 10-Minute Calorie Killer
10-Minute Calorie Killer
Kill calories in just over 10 minutes with this do-anywhere, no excuses bodyweight workout with Keith Johnson. Work your entire body through a combination of cardio and toning exercises during 20 second bursts that'll have you sweating and feeling great in no time. Keith is one of the contestants in the next GrokStar competition, so if you love his class be sure to let him know by loving the video, share your "I did this" and commenting below.
6. HIIT #5 - Performance
HIIT #5 - Performance
Get ready to do some really dynamic moves - over 16 different movements. Put everything you've learned in Sarah's other workouts into action. Grab your hand weights - if you have them, for a greater challenge - and have some fun. This workout offers a ton of variety with no repeating the same move twice.
7. Mindful Movements #2 - Recover & Regenerate
Mindful Movements #2 - Recover & Regenerate
This routine is designed to alleviate pain and give your body a much needed break following intense workouts. Sarah will draw your awareness towards common areas that may be causing you pain in order to increase your mobility, repair areas of tightness, and speed up muscle recovery. Ditch the knots and the stress holding you back from your best self!
8. Cardio Core #4 - Combo
Cardio Core #4 - Combo
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
Mindful Movements #1 - Restore
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
Cardio Core #2 - Flow
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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