Welcome to Week 1, Day 3 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!
Do something today that your future self will thank you for. —Unknown
Day 3: Lower Body
Step Up
Target: Quads, Glutes
- Place right foot on a bench or chair. Try to find a bench or chair that’s slightly above knee height.
- Pushing through your right heel, straighten leg, bringing left leg toward right without letting your left foot touch the step.
- Lower left foot toward floor without fulling releasing your weight back into the foot. Try to just hover or toe tap without using momentum.
- Then straighten right leg again.
- Perform 15 reps on the right and then switch to the left.
- 3 Sets with a 30-second rest between sets.
Modification: Touch the top of the step with both feet and the floor with both feet with each rep or find a shorter bench or chair.
Challenge yourself: Hold a weight in each hand with arms at sides.
Bulgarian Split Squat
Target: Hamstrings, Quads, Glutes
- Stand with your back 2 to 3 feet away from a bench or sturdy chair.
- Place top of right foot on seat.
- Bend left knee 90 degrees, keeping knee aligned with ankle.
- Hold 2 counts, straighten leg in 4 counts and repeat.
- Perform 15 reps on the right and then switch to the left.
- 3 Sets with a 30-second rest between sets.
Modification: Do alternating reverse lunges on the ground.
Challenge yourself: Hold a weight in each hand.
Dynamic Lunge
Target: Hamstrings, Quads, Glutes
- Stand with feet parallel, shoulder-distance apart and a weight in each hand.
- Lunge forward with right leg, bending right knee 90 degrees and bringing left knee close to the ground.
- From this position, explosively push off right foot and return to start, keeping your body upright the whole way through the exercise.
- Switch legs and repeat.
- Perform 15 lunges on each side, alternating legs each time, rest for 30-seconds and then repeat 2 more times.
Modification: Perform without any weight or lower the rep count.
Challenge yourself: Grab heavier weights or add a jump into your lunge when changing feet.
Glute Bridge
Target: Glutes, Hamstrings, Back
- Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down.
- Lift your hips off the ground by squeezing your glutes until your knees, hips, and shoulders form a straight line.
- Hold your bridged position for a couple of seconds before easing back down rolling one vertebra at a time back to the ground.
- Perform 20 reps for 3 Sets with a 30-second rest between sets.
Modification: Don’t lift your hips as high or do fewer reps
Challenge yourself: Lift one leg off of the ground and into the air while you perform your glute bridge.
Farmer’s Walk
Target: Grip, Lower Body
- Hold a heavy dumbbell or farmer’s carry bar in each hand.
- Stand tall and walk forward.
- Walk 400 meters.
- Rest for 5 minutes and repeat 2 times.
Modification: Use your set of lightweights.
Challenge yourself: Run instead of walk or increase your distance.
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How do you feel? Worked? If you want more of a challenge or have more time, go through the workout again doing one more set of each exercise.
Way to start off the challenge crushin’ it! Now don’t forget to share your pictures on Instagram so we can see how you’ve boosted your fitness goals today!
PS if you are curious to know what workouts you already missed or just see a list of all the workouts in this challenge, then head to out EBOOST Fitness Holiday Challenge Overview.
