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x5 Resistance Intensity - Week 4

Pace and Go, Level 12
Pace and Go
Welcome to x5 Intensity, your 5 week, full body transformation workout series. In this the fourth week of Resistance Intensity, you're going to grab your dumbbells, hit the mat, and get a sweat on as Pace and Go take you through their unique workout program designed to work your upper body, lower body, cardio, and core, in just 30 short minutes. So join Grokker experts, Jenny Pacey and Wayne Gordon, and transform your body with their unique workout series, x5 Intensity.


There are 5 sets, with a 20 second rest between each set.
Each exercise must be completed for 40 seconds, followed by 20 seconds of High Knee Lateral.

1st Set:
Single Leg Squat
Push-Up Row
Squat, Jump, Press
Flat Tuck Crunches

2nd Set:
Lunge, Swing, Knee Drive
Hip Lift with Tricep Extensions
Split Jerk
Limb Lifters

3rd Set:
Single-Leg Romanian Deadlifts
Seated Twist Pull Down
Burpees with Bicep Curls
Bicycle Crunches with Twists

4th Set:
Lateral Lunges and Punches
Hip and Chest Lifts
Lateral Jumps
Full V-Sits

5th Set:
Leap Out, Walk In, Press
One Dumbbell Bent-Over Row
Calf Bounce into Star Jump
Plank Dumbbell Raise

x5 Resistance Intensity - Week 4
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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
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