Welcome to Week 3, Day 1 of the EBOOST Fitness Holiday Challenge!
We are officially half way through this challenge! How is the challenge going for you so far? It is important, to be honest with yourself and see if there are areas in which you can improve. If you think there may be something(s), write them down and hold yourself accountable for the remainder of this challenge!
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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.
What you will need:
Access to a gym will be easiest but you can do these exercises at home with household objects or a set of dumbbells or barbell too.
Today’s Mood? Beast.
Day 1: Upper Body + Abs
This week’s upper body exercise is a bit different than the past two weeks. We are going to list for you some of the best exercises to do for different parts of the upper body. This is great for a number of reasons. A) You’ll have a list of some of the best upper body exercises. B) You’ll be able to choose which exercises you do this week for your upper body workout, and C) You can reference it later to work in the other exercises into the next weeks to come.
Within each category, pick two exercises to superset. Perform 10-15 repetitions of each exercise, performing 3 sets of your superset before moving to the next category. For example in the chest exercises, we are going to pick Close Grip Bench and Dips. The way to do this workout is that you would complete 15 repetitions of Close Grip Bench, then immediately do 15 repetitions of your dips. That is one set. Complete three before moving on to your back exercise superset.
Chest Exercises
Barbell Bench Press, Flat and Incline
Close Grip Bench Press
Reverse Grip Bench Press
Dumbbell Bench Press, Flat and Incline
Dips
Back Exercises
Deadlift Variations, Conventional, Hex Bar, and Sumo
Barbell Row
Dumbbell Row
T-Bar Row
Pull-up, Standard, Narrow Grip, Wide Grip, and one Arm
Chin-up
Lat Pulldown, Standard, Wide Grip, and Close Grip
Seated Cable Row, Standard, Wide Grip, and Close Grip
Shoulders Exercises
Military Press
Arnold Press
Dumbbell Lateral Raise, Front, Side, and Rear
Barbell Rear Delt Row
Cable Face Pull
Biceps Exercises
Barbell Curl
E-Z Bar Biceps Curl
Alternating Dumbbell Curl
Hammer Dumbbell Curl
Triceps Exercises
Close-Grip Bench Press
Dumbbell Overhead Triceps Press
Skullcrushers
Triceps Pushdown
Dip
Core Exercises
Cable Crunch
Leg Raise, Captain’s Chair and Hanging
Double Crunches
Air Bicycle
Ab Wheel Rollout
GHD Sit-ups
Now make it your mission to master those movements, the process of mastering these moves will leave your upper body and abs never quite the same again.
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