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Dynamic Loaded Workout

Pace and Go, Level 12
Pace and Go
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 innovative and challenging exercises ensure that your full range of motion is used for an optimal full body functional fitness workout.


Warm Up
1.Jogging side to side
2.Hamstring sweep
3.Reach to side bend

Complete each exercise for 60 seconds
1.Squat to alternate press
2.Bent over row
3.Side plank dumbbell under to shoulder raise
4.Goblet reverse lunge forward lunge.
5.Rotation arnold press
6.Tuck crunch. Alternate leg.
7.Romanian deadlift. High pull.
8.Bridge chest press flys
9.Alternate vs. sit dumbbell
10.Hypers tap dumbbell

Cool Down
1.Kneeling hip flexor chest stretch
2.Seated glute hug

Dynamic Loaded Workout


Tiffany L.
I am already loving your site. I did the Kick Your Abs workout the other night and it nearly killed me--in an awesome way!
Tiffany L.
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