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.
2. 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.
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. 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.
5. 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.
6. Advanced Pilates: Intense Abs & Core Burn
Ready to take it up to the next level? If yes, this full-body, ab-blasting Pilates routine is for you. In this video, Elaine builds on the movements from her beginner and intermediate Pilates/Abs videos and incorporates cardio blasts and intense toning movements. So if you are looking for a challenging routine that will have you sweating, grab a mat and let's get going.
7. Intermediate Pilates: Fire Up Your Abs & Core
This is a great class for Intermediates and is focused on firing up the core, but also works on flexibility and balance. Many of the exercises are performed on the mat and Elaine offers a range of modifications for each movement to accommodate beginners and challenge the most advanced Pilates students. This low-impact, full body workout will get you tight and toned, so grab your mat and enjoy!
8. Beginner Pilates: Ignite Your Abs & Core
In this class Elaine goes over some of the fundamental skills that will get you started in your Pilates practice. This video is great if you are new to Pilates or if you already have a practice and want to fine tune your skills. The class focuses on toning the abs and strengthening the entire core.
9. 20 Min Barre Interval Workout
Welcome to Kelly Lee's Barre Interval workout! This workout consists of two toning exercises bookended by two high intensity cardio intervals to give you those long lean muscles your looking for while spiking the heart rate, increasing stamina, and giving you the toned look that everyone's after.
10. Barre HIIT Fusion
Join Kelly as she takes you through a series of barre movements and high intensity intervals to boost your metabolism, and keep you burning calories all day. The isometric movements of barre will tone and tighten while the intervals torch calories to help show off your brand new muscles.