Welcome to Week 2, 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!
Walk in strong. Crawl out stronger.
Day 3: Bodyweight Lower Body
Jump Squats
- Place your feet apart in a position that is about shoulder width. The exact width isn’t as important as what a good stance if for you to be able to jump your the highest in.
- With your feet in that position, drop your hips back as far as possible while pushing your knees out to have them under your hips, making sure your knees are not in front of your toes. A way to check this is to see if you can still see your toes without leaning forward.
- Keeping your chest up jump up as high as you can.
- Try to land as softly as you can. This is rep one
- Complete 3 sets of 15 jump squats, rest for 30 seconds in between each set.
Modification: remove the jumping component
Challenge yourself: add weight
Bulgarian Split Squat
You did this last week, but this time it is without any weight.
- 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.
Curtsy Lunge
- Begin in a standing position with your feet shoulder width apart.
- Like you are performing a reverse lunge, send one leg back. Instead of sending it straight back, you need to send it behind and across your standing leg.
- Sink down while you are stepping back and across to bring your knee close to the ground, like that of a regular lunge.
- Then bring the moving leg back to your beginning standing position. Repeat with the opposite leg in the opposite direction.
- Come back to an upright position.
- Perform 20 repetitions for 3 sets with a 30-second rest between each set.
Modification: perform regular lunges instead
Challenge yourself: add weight, add a jump between sides or do all repetitions on one side and then shift to the other leg
Pistol Squat
- While standing start by kicking one leg out to a 90-degree angle.
- Squeeze your standing leg as tight as possible, shoot your butt back and sit down as low as you can. This exercise is very changing, so if you can’t lower down very far, don’t beat yourself up about it. Feel free to have a chair close by to help keep your balance and support yourself lowering down.
- From your lowest point return back to standing by drive upward using only your standing leg. Then repeat.
- Perform 10 reps on each leg for 3 Sets with a 30-second rest between sets.
Modification: Tuck your foot from the leg that is supposed to be straight out behind your standing leg.
Challenge yourself: Perform the pistol squats by holding a weight straight out in front of you.
Lateral Lunge
- Again from the standing position, reach one leg laterally from the midline of your body while keeping the opposite leg straight.
- Keeping your weight in the heel of the leg that moved, sink your weight down while sending the butt back.
- Then press through that same heel to move your body laterally back to the beginning position.
- Perform 10 reps on each leg for 3 Sets with a 30-second rest between sets.
Modification: step to the side and perform a squat
Challenge yourself: add weight and/or pause at the bottom before returning to the starting position
Pause Squat
- While standing with your feet in a standard squat position, push your knees apart as your lower your butt down and back. Again making sure your knees are not past your toes.
- Squat as low as you are comfortable without causing pain or injury.
- Hold a low squat for a count of 5-10.
- Then press through your heels and drive back up to standing.
- Perform 15 reps for 3 sets with a 30 second rest between sets.
Modification: don’t lower down as far or hold at the bottom as long
Challenge yourself: hold at the bottom for a longer count or add weight
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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.
