12 Days Challenge: Workout 9 – It’s Eccentric, Boogie Woogie Woogie

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Your mission: Complete twelve workouts between November 30th and January 3rd.

If you’re a Performance Fitness member these twelve workouts can be any combination of personal training sessions, group training classes, a DIY workout from the Performance Fitness Exercise Guide (don’t have a PFit Exercise Guide? email us and get one!), a WOW, or one of the 12 Days Challenge Workouts.

Not a Performance Fitness member? You can still play along (although not win the prizes) by following the 12 Days Workouts OR you could become a member and be eligible for the prizes and get the full benefit of training with our cast of wacky, yet loveable fitness experts.

Workouts will be posted daily, Monday through Friday. Post to comments below to get credit for completing the workout

Workout 9 – It’s Eccentric, Boogie Woogie Woogie

There may not be any choreography or special dance for this workout, but you’ll feel like you’re creating your own!

Concentric and Eccentric contractions are two types of muscle contractions. The concentric contraction happens on the lifting or loading phase of the movement. The eccentric contraction is the lowering or deloading phase of the contraction.

This workout focuses on the eccentric phase of the exercises below. Eccentric loading helps to build muscle strength. The slow contraction puts stress on the muscle, thus making it work harder. As a result, strength and power gains can be made.

Do the entire sequence for rounds of 10/8/6/4/2/1. So on the first round you’ll do 10 repetitions of each exercise. On the second round you’ll do 8, and work you way all the way down to one rep.

Lower the weight (even if that weight is you body) for a count of 5 seconds for each rep. Lift the weight for a count of one. Watch this video for an example.

Split Squat (each leg)

Biceps Curl

Triceps Extension


Push Up

Forward Alternating Lunge (each leg)

  • Stand with your feet at hip width.
  • Step forward and bend both knees—your front thigh should be parallel to the floor and your back thigh perpendicular.
  • Your back knee should be about an inch above the floor above the floor or even touching the floor.
  • Return to the start position and complete reps, then switch to the other leg.
  • Make sure to keep your chest and shoulders upright.