More videos from:
Sign up for access to this program
Already have an account? Sign In

Weighted Full Body Workout

Pace and Go, Level 12
Pace and Go
In this session Pace and Go will take you through your first loaded workout of the 21-Day Athlete program. One of the benefits of using free weights is that they increase the intensity of each movement and challenge your body to become stronger. Because free weights engage a greater amount of muscle mass to maintain balance and stability while performing an exercise, you also burn more calories.


Warm Up
1.Standing leg balance
2.Reverse lunge
3.Downward dog to high knee plank

Perform for 60 seconds each
1. Squat dumbbell by side eccentric
2.Split alternate shoulder press
3. Plank drag on knees
4.Alternate forward lunge
5. Bent over bicep curl to tricep kick back
6. Russian twist heels on floor
7. Romanian deadlift
8. Flat bench on floor
9. ΒΌ sit up with weights
10. Stepping lateral lunge

Cool Down
1. Seated wide leg seated. Lean forward.
2. Lying quad stretch

Weighted Full Body 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.
It's time to do something good for yourself
On-demand videos, on your time
On-demand videos, on your time
Learn from the experts
Learn from the experts
1000s of premium produced and curated videos
1000s of premium produced and curated videos