Welcome to Week 4, Day 2 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!
Don’t dream of winning. Train for it!
Week 4 Day 2: Cardio Intervals
This week we are back on the treadmill but mixing in some elements from last week’s cardio interval workout too. Treadmills don’t have to be just for long strenuous borning runs or for sprints. You can use the treadmill to keep yourself moving or spike your heart rate with a certain workout too. With this week’s cardio intervals we will show you one way you can incorporate the treadmill with exercises too.
5 minutes: warm up jog on the treadmill
20 jump squats (optional: with medicine ball)
Jog/Run 1/2 mile
30 jump squats
Jog/Run 1/4 mile
40 jump squats
Run/Sprint 1/8 mile
Recovery Walk/Fast Walk for 5 minutes
20 total walking lunges
Jog/Run 1/2 mile
30 total walking lunges
Jog/Run 1/4 mile
40 total walking lunges
Run/Sprint 1/8 mile
Recovery Walk/Fast Walk for 5 minutes
If you have more time, keep changing out the exercises for other ones you are familiar with like: speed skaters, lateral lunges, front raises, sit-ups, thrusters, box jumps, etc.
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