Welcome to Week 1, Day 1 of the EBOOST Fitness Holiday Challenge!
Each week we are challenging you to focus on your health and fitness for all 7 days each week, including five days of workouts, one full rest day, and one active rest day. This is by no means a strict plan you need to follow. If you have a current workout routine that you are loving feel free to keep at it because you can still participate in our challenge with the chance to win prizes by posting your images on Instagram and tagging @EBOOST, #eboost, and #fitnessholidaychallenge. Each post is an entry into a chance at winning one of our prizes–Apple Watch Nike+ Series 4, EBOOST gift cards and more! To see the full list of prizes, please check out our Fitness Holiday Challenge Overview blog post.
We will also be sharing recipes each week too to keep you inspired in the kitchen! Now grab your POW and let’s get ready to sweat!
What you will need for Week 1:
Stability ball
A set of Light Hand Weights/Dumbbells or a household item that equals a challenging weight.
A set of Heavy Hand Weights/Dumbbells or a household item that equals a challenging weight.
The only bad workout is the one that didn’t happen!
Day 1: Upper Body + Abs
Ball Push-Up
Target: Triceps, Chest, Abs, Shoulders
- Get into a push-up position, with hands shoulder-width apart on a stability ball, back straight and abs pulled in.
- Lower chest toward the ball, pointing elbows out, keeping abs tight and head aligned with hips.
- Push back to start and repeat.
- 3 Sets of 10 with a 30-second rest between sets.
Modification: Do the move on the floor without the ball.
Challenge yourself: Raise a leg while doing the move.
Opposite Arm/Leg Lifts
Target: Back, Abs, Glutes
- Lie facedown on a stability ball with hands and toes touching the floor.
- Tighten your abs and glutes, and simultaneously raise your left arm and right leg.
- Switch legs and arms, then repeat.
- 3 Sets of 10 on each side with a 30-second rest between sets.
Modification: Do the exercise on the floor on all fours, without the ball.
Challenge yourself: Add ankle and hand weights.
Squat Biceps Curls and Press
Target: Quads, Glutes, Biceps, Shoulders
- Holding dumbbells in both hands, stand with your feet shoulder-width apart.
- Bend your knees and lower your hips back into a deep squat until your thighs are parallel to the floor.
- Hold the squat position for one count, then as you return to standing position push through your heels and squeeze your glutes while performing a biceps curl.
- Once in the full standing position press the dumbbells overhead into a shoulder press.
- Lower the dumbbells back to your shoulders. That’s one rep.
- 3 Sets of 10 on each side with a 30-second rest between sets.
Modification: Do the exercise without any weight in your hands
Challenge yourself: Instead of just going into a standing position, add a jump or use heavier dumbbells.
Prone Jackknife
Target: Abs
- Get into a push-up position with hands on the floor aligned under shoulders.
- Place feet on a stability ball with legs extended, abs pulled in toward spine for balance.
- Slowly draw knees in toward your chest without twisting your spine or shifting your hips.
- Roll ball back to start with your feet and repeat.
- 3 Sets of 10 with a 30-second rest between sets.
Modification: Lie with back on top of the ball and do crunches.
Challenge yourself: Lift hips toward the ceiling in an inverted V.
Mountain Climbers
Target: Abs, Arms, Back, Cardiovascular
- Start in a plank position with arms and legs long. Keep your abs pulled in and your body straight. Squeeze your glutes and pull your shoulders away from your ears
- Now pull your right knee into your chest. As the knee draws to the chest, pull your abs in even tighter to be sure your body doesn’t sag or come out of its plank position.
- Quickly switch by putting that foot back on the ground in the beginning plank position and then pull the left knee in.
- Continue to switch knees. Pull the knees in right, left, right, left. You are always switching simultaneously so to mimic the motion of you running.
- 3 sets of 15 on each side with a 30-second rest between sets.
Modification: Keep it at a slower pace or drop down to your knees.
Challenge yourself: Add in a twist to your mountain climber by drawing your knee into your opposite elbow or pick up the pace without slacking in form.
Plank
Target: Abs, Shoulders, Back, Core, Quads
- Immediately after you are done with your final set of mountain climber, keep in your plank position.
- Hold the plank for 1 minute and repeat.
- 3 Sets with a 30-second rest between sets.
Modification: Drop down to your knees or hold the plank for a shorter amount of time.
Challenge Yourself: Hold the plank for a longer amount of time or try lifting a leg and the halfway through switching to the other leg.
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