8 Days Fitness Challenge – Day 9: It’s Eccentric, Boogie Woogie Woogie

Your mission: Complete eight workouts between December 1st and December 31st.

If you’re a Performance Fitness member these eight workouts can be any combination of personal training sessions, group training classes, or a WOW, or one of the 8 Days Challenge Workouts.

Not a Performance Fitness member? You can still play along (although not win the prizes) by following the 8 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 starting December 1st. Post to comments below to get credit for completing the workout.

Today you’re going to revisit a workout from 2015t. Coincidentally, today’s workout was also Day 9 of last year’s fitness challenge, and is going to focus on full body strength.

Day 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)