Better, Faster, Stronger
Better, Faster, Stronger
Better, Faster, Stronger

It isn't your first rodeo, but a little guidance can help you take your fitness to the next level!

Whether you're hitting a plateau, missing higher-level knowledge, or need a motivation boost, Pace & Go have your back in "Better, Faster, Stronger." This program is designed as a challenge, to practice your fitness every day for 30 days with easy-to-commit-to short videos. You'll get a brand new workout 3 times a week, and learn invaluable tips on your rest days.

Are you up to the challenge??

Vince Pantess , Level 19
Emmanuel Pierre-Louis , Level 52
Waceke Njoroge , Level 33
Vince, Emmanuel, Waceke and 408 others joined this program
At a Glance
Intermediate/Advanced
30 videos (Avg 3 min)
3 mins average length
Benefits
•Gain Technique
•Get Strong
•Stay Fit
•Workout Daily
▼

Week 1

1
Thumbnail image for Day 1 Tip: Setting a New Fitness Goal
Day 1 Tip: Setting a New Fitness Goal
5:32

2
Thumbnail image for Day 2 Workout: EMOM Strength-Building
Day 2 Workout: EMOM Strength-Building
4:22

3
Thumbnail image for Day 3 Tip: Balancing Workout & Recovery
Day 3 Tip: Balancing Workout & Recovery
4:01

4
Thumbnail image for Day 4 Workout: AMRAP Cardio
Day 4 Workout: AMRAP Cardio
3:56

5
Thumbnail image for Day 5 Tip: Testing Your Max
Day 5 Tip: Testing Your Max
5:31

6
Thumbnail image for Day 6 Workout: EMOM Strength
Day 6 Workout: EMOM Strength
3:06

7
Thumbnail image for Day 7 Tip: Design a Progress Test
Day 7 Tip: Design a Progress Test
3:19

▼

Week 2

1
Thumbnail image for Day 8 Tip: Facing Plateaus
Day 8 Tip: Facing Plateaus
3:28

2
Thumbnail image for Day 9 Workout: EMOM Strength
Day 9 Workout: EMOM Strength
3:20

3
Thumbnail image for Day 10 Tip: Adding Weight Safely
Day 10 Tip: Adding Weight Safely
3:25

4
Thumbnail image for Day 11 Workout: AMRAP Cardio
Day 11 Workout: AMRAP Cardio
2:51

5
Thumbnail image for Day 12 Tip: Pushing Longer Cardio Safely
Day 12 Tip: Pushing Longer Cardio Safely
3:03

6
Thumbnail image for Day 13 Workout: EMOM Strength
Day 13 Workout: EMOM Strength
3:17

7
Thumbnail image for Day 14 Tip: Reps, Sets, and Weight
Day 14 Tip: Reps, Sets, and Weight
3:31

▼

Week 3

1
Thumbnail image for Day 15 Tip: Varying Your Workouts
Day 15 Tip: Varying Your Workouts
3:46

2
Thumbnail image for Day 16 Workout: EMOM Strength
Day 16 Workout: EMOM Strength
3:05

3
Thumbnail image for Day 17 Tip: Upper Body Strength Variations
Day 17 Tip: Upper Body Strength Variations
3:05

4
Thumbnail image for Day 18 Workout: AMRAP Cardio
Day 18 Workout: AMRAP Cardio
3:38

5
Thumbnail image for Day 19 Tip: Lower Body Strength Variations
Day 19 Tip: Lower Body Strength Variations
2:29

6
Thumbnail image for Day 20 Workout: EMOM Strength
Day 20 Workout: EMOM Strength
3:01

7
Thumbnail image for Day 21 Tip: Aerobic Variations
Day 21 Tip: Aerobic Variations
2:48

▼

Week 4

1
Thumbnail image for Day 22 Tip: Macros, Fat, and Fitness
Day 22 Tip: Macros, Fat, and Fitness
4:01

2
Thumbnail image for Day 23 Workout: EMOM Strength
Day 23 Workout: EMOM Strength
3:47

3
Thumbnail image for Day 24 Tip: Macros, Protein, and Muscle
Day 24 Tip: Macros, Protein, and Muscle
4:39

4
Thumbnail image for Day 25 Workout: AMRAP Cardio
Day 25 Workout: AMRAP Cardio
3:44

5
Thumbnail image for Day 26 Tip: Macros, Carbs, and Energy
Day 26 Tip: Macros, Carbs, and Energy
4:10

6
Thumbnail image for Day 27 Workout: EMOM Strength
Day 27 Workout: EMOM Strength
2:45

7
Thumbnail image for Day 28 Tip: Avoiding Alcohol for Max Results
Day 28 Tip: Avoiding Alcohol for Max Results
2:40

▼

Week 5

1
Thumbnail image for Day 29 Workout: Fitness Test
Day 29 Workout: Fitness Test
6:19

2
Thumbnail image for Day 30 Tip: To the Future!
Day 30 Tip: To the Future!
3:54

Videos

Day 1 Tip: Setting a New Fitness Goal
Day 1 Tip: Setting a New Fitness Goal
Welcome to the Better, Faster, Stronger challenge! To kick things off, you'll start by setting a fitness goal for yourself, armed with the knowledge in this video to guide you.
Day 2 Workout: EMOM Strength-Building
Day 2 Workout: EMOM Strength-Building
Today's workout is an EMOM Strength circuit featuring lower body moves alternating with upper body moves!
Day 3 Tip: Balancing Workout & Recovery
Day 3 Tip: Balancing Workout & Recovery
It's important to balance workout and recovery days to let your muscles regenerate and grow, so take today to learn how hard your body is actually working on your "off" days.
Day 4 Workout: AMRAP Cardio
Day 4 Workout: AMRAP Cardio
Today's workout is an AMRAP Cardio format, with four invigorating exercises to get a sweat on and your heart pumping!
Day 5 Tip: Testing Your Max
Day 5 Tip: Testing Your Max
A common fitness question when pursuing a new goal is how often should you test yourself, and should you do it by testing your One Rep Max in a given area? Pace & Go break down testing and how to think about progress tests.
Day 6 Workout: EMOM Strength
Day 6 Workout: EMOM Strength
Today's workout is another EMOM Strength circuit, but takes it up a level with different moves and variations!
Day 7 Tip: Design a Progress Test
Day 7 Tip: Design a Progress Test
Having covered when to test in the last tip, today you'll learn how to build a healthy fitness test for your own goals.
Day 8 Tip: Facing Plateaus
Day 8 Tip: Facing Plateaus
Improving your fitness inevitably contains periods of faster or slower growth. Today you'll learn how to identify plateaus and move past them without getting stuck!
Day 9 Workout: EMOM Strength
Day 9 Workout: EMOM Strength
Today's EMOM Strength circuit gets into some move challenging moves including Squat Jumps and Inverted Pushups!
Day 10 Tip: Adding Weight Safely
Day 10 Tip: Adding Weight Safely
If you're pursuing weighted strength training and are getting ready to push your weight higher, it's important to know how to do it safely and within your limits.
Day 11 Workout: AMRAP Cardio
Day 11 Workout: AMRAP Cardio
Today's workout uses and AMRAP Cardio format to get your jumping, punching, skating – and above all – sweating!
Day 12 Tip: Pushing Longer Cardio Safely
Day 12 Tip: Pushing Longer Cardio Safely
Pushing your cardio and endurance level higher also requires listening to your body and creating structure in order to avoid overtraining and injury, so learn how to do it safely and sustainably in this video.
Day 13 Workout: EMOM Strength
Day 13 Workout: EMOM Strength
Today's workout is an EMOM Strength circuit with slower but even more challenging moves!
Day 14 Tip: Reps, Sets, and Weight
Day 14 Tip: Reps, Sets, and Weight
The relationship between reps, sets, and weight is often a little hazy to many people, so Pace & Go clear the air with a concise explainer that will help you tailor your workouts to your specific goals.
Day 15 Tip: Varying Your Workouts
Day 15 Tip: Varying Your Workouts
Variety is the spice of life – when it comes to fitness too! Learn strategies to change up your routine so your body doesn't get into too much of a comfort zone where you plateau.
Day 16 Workout: EMOM Strength
Day 16 Workout: EMOM Strength
Today's workout is an EMOM Strength circuit featuring a great mix of upper and lower body exercises including new lunge and pushup variations!
Day 17 Tip: Upper Body Strength Variations
Day 17 Tip: Upper Body Strength Variations
In today's tip, get some specific strategies to keep varying and challenging yourself when it comes to upper body strength training!
Day 18 Workout: AMRAP Cardio
Day 18 Workout: AMRAP Cardio
Today's workout is an AMRAP Cardio circuit that takes it up a notch with an extra round and harder exercises.
Day 19 Tip: Lower Body Strength Variations
Day 19 Tip: Lower Body Strength Variations
And today it's on to the lower body, with strategies and unique variations to keep your lower body workouts pushing your limits and always improving your fitness.
Day 20 Workout: EMOM Strength
Day 20 Workout: EMOM Strength
Today's workout is an EMOM Strength circuit that brings in unique combo moves to work multiple muscle groups at once.
Day 21 Tip: Aerobic Variations
Day 21 Tip: Aerobic Variations
Rounding out their tips on creating variety, Pace & Go help you change up your aerobic and cardio routines to push and challenge yourself.
Day 22 Tip: Macros, Fat, and Fitness
Day 22 Tip: Macros, Fat, and Fitness
Another important key to achieving your fitness goals is pairing it with smart nutrition for maximum performance. Learn all about macros, starting with fat in this video!
Day 23 Workout: EMOM Strength
Day 23 Workout: EMOM Strength
Today's workout is an EMOM Strength circuit featuring challenging new variations on squats and upper body moves!
Day 24 Tip: Macros, Protein, and Muscle
Day 24 Tip: Macros, Protein, and Muscle
In today's video, learn all about the importance of Protein for muscle regrowth and recovery, how much to eat, and some of the best sources of it!
Day 25 Workout: AMRAP Cardio
Day 25 Workout: AMRAP Cardio
Today's AMRAP Cardio workout takes an "as many rounds as possible" approach with an inverted pyramid of reps – starting with 10 and working your way up to 50!
Day 26 Tip: Macros, Carbs, and Energy
Day 26 Tip: Macros, Carbs, and Energy
Carbs have gotten a bad rap from the dieting industry, but are an important piece of fitness performance because of the energy they provide your body! Learn how to distinguish healthy carbs from less healthy carbs to maximize your energy.
Day 27 Workout: EMOM Strength
Day 27 Workout: EMOM Strength
Today's workout is an EMOM Strength circuit that gets really challenging with Squat Thrusts, Burpees, and Side Plank Reaches!
Day 28 Tip: Avoiding Alcohol for Max Results
Day 28 Tip: Avoiding Alcohol for Max Results
Learn how avoiding alcohol can help your body focus on getting Better, Faster, and Stronger, rather than flushing out toxins or dealing with interrupted sleep.
Day 29 Workout: Fitness Test
Day 29 Workout: Fitness Test
For the last workout of the challenge, you'll perform several exercises to failure and count your reps. You can repeat this test any time you want to compare and measure your progress.
Day 30 Tip: To the Future!
Day 30 Tip: To the Future!
At the end of this challenge your journey is just beginning! Join Pace & Go to look ahead to the future and make the new skills you've gained during the challenge stick for the long run!
At a Glance
Intermediate/Advanced
30 videos (Avg 3 min)
3 mins average length
Benefits
•Gain Technique
•Get Strong
•Stay Fit
•Workout Daily
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