10 Years Strong: Celebrate an Epic EōS Milestone with 10 Hard Exercises
Sep 09, 2024 • 9min read
From the first squat to the hundredth burpee, we’ve built something exceptional over the past 10 years of fitness at EōS. It’s time to turn up the heat and celebrate in true EōS style—an advanced strength training routine packed with ten tough and challenging exercises. This isn’t just another intense day at the gym. It’s your chance to celebrate a decade of sweat, perseverance and high-fives while exceeding your fitness goals. Let’s make this anniversary one for the books by pushing every muscle to the max and celebrating ten years of getting fit together.
What You Will Learn
Estimated reading time: 10 minutes
The EōS 10-Year Strong Advanced Workout
Think you can tackle a truly tough workout routine? While we will add some modifications below, this isn’t a workout for beginners. Each requires intense focus on form, control, balance, flexibility and precision to complete correctly. Rather than speed, we highly encourage you to concentrate on achieving these factors exceptionally.
Are you ready to push your limits? Let’s go!
1. Weighted Pull-Ups (12 reps; 2 sets)
2. Spiderman Push-Ups (10 reps on each side; 2 sets)
3. Weighted Hanging Leg Raise (15 reps; 2 sets)
4. Dragon Flag (8 reps; 2 sets)
5. Pistol Squats (10 reps each side; 2 sets)
6. Bulgarian Split Squats (15 reps; 2 sets)
7. Double Unders Jump Rope (30 reps; 2 sets)
8. Burpee Box Jump (15 reps; 2 sets)
9. Crow Pose (30 seconds)
10. Warrior III (30 seconds)
Reach New Limits with Advanced Upper Body Exercises
Weighted Pull-Ups
Weighted pull-ups are a powerhouse exercise that challenges your back, shoulders and arms. This advanced movement builds serious muscle and tests your endurance, making it a must-try for anyone looking for an advanced arm workout. Make it a real challenge by wearing a weighted vest with a little more weight than usual, if you feel you can do it safely.
How to Do a Weighted Pull-Up
1. Start by hanging from a pull-up bar with an overhand grip.
2. Keep your hands slightly wider than shoulder-width apart.
3. Attach a weight using either a vest or a dip belt.
4. Engage your core and back muscles by driving your elbows to your ribcage as you pull
your body upward until your chin clears the bar.
5. Slowly lower yourself back to the starting position.
Modification: If you want to improve your pull-ups, start with negative pull-ups by jumping or stepping up to the top position and slowly lowering yourself down. You can also try using resistance bands or an assisted pull-up machine to improve your pull-up ability.
Spiderman Push-Ups
Add a superhero twist to your upper-body routine with Spiderman push-ups. This movement combines the strength of a traditional push-up with the added challenge of bringing your knee toward your elbow.
How to Do a Spiderman Push-Up
1. Start in a high plank position.
2. Place your hands slightly wider than shoulder-width apart.
3. Lower your body into a push-up.
4. As you descend, bring one knee toward your same-side elbow.
5. As you push back up, return your leg to the starting position.
6. On the next repetition, switch sides and bring your opposite knee toward the
corresponding elbow.
Modification: Perform the Spiderman push-up on your knees and/or place your hands on a box to reduce the weight load while still actively engaging your core and upper body.
Challenge Your Abs with These Hard Core Exercises
Weighted Hanging Leg Raise
Hanging leg raises target your entire abdominal region while engaging your hip flexors and grip strength. By adding a medicine ball to the routine, you’ll amplify the difficulty and really feel the burn! It’s a tough but rewarding ab workout that will test your control and stability.
How to Do a Weighted Hanging Leg Raise
1. Begin by placing a light to medium medicine ball between your feet.
2. While squeezing the ball, jump up and hang from a pull-up bar.,
3. Your arms should be fully extended, and your core engaged.
4. Keeping your legs straight, slowly lift them upward until they’re parallel to the ground.
5. Control the movement as you lower your legs, avoiding swinging or momentum.
6. Maintain a strong, steady core throughout the exercise.
Modification: Bend your knees as you raise them to reduce the intensity while still effectively working your core. You can also skip adding a medicine ball and simply rely on your body weight for great exercise.
Dragon Flag
The Dragon Flag, made famous by Bruce Lee, is an advanced core exercise that demands exceptional strength and control. This full-body movement targets your core and challenges your stability as you raise and lower your body in a straight line.
How to Do a Dragon Flag
1. Lie on a bench, facing up with your back flat. Place your head near the edge.
2. Firmly grip the sides of the bench behind you for support. You can also use a fixed and stable bar.
3. Engage your entire core. Using that strength, and lift your legs and torso off the bench with complete control, similar to a reverse crunch.
4. Keep your entire body straight and rigid from shoulders to toes as you rise, pointing your toes to improve alignment.
5. After hitting the top of your movement, slowly lower your body back towards the bench.
6. Just before your back touches the bench, repeat the exercise.
Modification: Bend your knees as you lift and lower your body to make the exercise more manageable while still engaging your core.
Get Leg-endary Gains with These Hard Leg Exercises
Pistol Squats
Mastering the pistol squat is a true test of lower-body control. This great leg day exercise primarily targets your quads, glutes and core while improving your stability and coordination.
How to Do a Pistol Squat
1. Stand tall with your feet shoulder-width apart.
2. For a bonus weighted arm workout, hold a medium-weight dumbbell in each hand.
3. Extend one leg straight out in front of you, keeping it off the ground.
4. Lower your body into a squat on the standing leg and extend your arms forward for balance.
5. Continue lowering until your hips are just above your heel. The extended leg remains straight and parallel to the ground.
6. Push through your heel to rise back up to the starting position.
7. Repeat the exercise on the opposite leg.
Modification: Practice your pistol squats using a table, chair or other stable object to assist with balance as you lower and rise.
Bulgarian Split Squats
By isolating one leg at a time, the Bulgarian split squat targets your quads, glutes and hamstrings while challenging your balance and stability for a hard leg workout.
How to Do a Bulgarian Split Squat
1. Stand a few feet in front of a bench.
2. Place the top of your left foot on the bench behind you, laces down.
3. Plant your right foot firmly on the ground in front.
4. Lower your body into a lunge position.
5. Bend your front knee to a 90-degree angle. Your back knee should lower toward the ground.
6. Push through your front heel to rise back up to the starting position.
7. Keep your core tight and your chest upright throughout the movement.
8. Switch legs and repeat the exercise.
Turn Up the Heat with Advanced Full Body Cardio Exercises
Double Unders Jump Rope
Double unders are an advanced jump rope exercise that boosts cardio endurance, coordination and agility. By swinging the rope twice under your feet with each jump, this high-intensity cardio workout elevates your heart rate and challenges your speed and timing.
How to Do Double Unders
1. Hold the jump rope handles at your sides with your elbows close to your body.
2. Begin jumping rope with a few regular jumps to establish rhythm.
3. When you’re ready, jump slightly higher than usual and swing the rope twice under your feet during a single jump.
4. Tip: Focus on keeping your wrists relaxed and use small, controlled movements to rotate the rope quickly.
5. Land softly on the balls of your feet, and immediately jump again for the next double under.
6. Continue for as many consecutive double unders as possible while maintaining a steady rhythm.
Modification: Start with regular jump rope, or single unders, until you build up the coordination and endurance for double unders.
Burpee Box Jump
The burpee box jump combines the full-body, explosive power of a burpee with the heightened agility of a box jump. This challenging movement pushes your cardiovascular endurance, strength and balance.
How to Do Burpee Box Jumps
1. Stand in front of a jump box, feet shoulder-width apart.
2. Drop down into a burpee by squatting, placing your hands on the ground and jumping your feet back into a plank position.
3. Complete the burpee by performing a push-up.
4. Jump your feet back toward your hands and stand up.
5. Immediately jump onto the box, landing softly with both feet.
6. Stand tall on top of the box.
7. Step down from the box and go right into the next burpee.
Modification: Start with regular burpees to build your strength and endurance. Or use a lower box or platform for the jump until you develop more power and confidence in your movement.
Stretch Your Limits with These Challenging Yoga Poses
Crow Pose
Crow Pose, or bakasana, is an advanced yoga balance pose that challenges your arm strength, core stability, and focus. This foundational arm balance requires control and concentration.
How to Do Crow Pose
1. Start in a squat position with your feet close together.
2. Place your hands on the ground directly in front of you, shoulder-width apart.
3. Bend your elbows slightly. Lift your hips while pressing your knees into the backs of your upper arms, just above the elbows.
4. Shift your weight forward slowly.
5. Engage your core as you lift your feet off the ground and balance yourself on your hands.
6. Focus your gaze slightly forward and maintain a steady breath.
7. Gently lower your feet back to the ground and return to squatting.
Modification: When learning this yoga movement, place a block under your feet for added support while working on the balance and strength needed for the full pose.
Warrior III
Warrior III, or virabhadrasana III, is a standing balance pose that strengthens the lower body while improving stability and focus.
How to Do Warrior III
1. Stand tall with your feet together and hands on your hips.
2. Shift your weight onto one leg.
3. Extend your other leg behind you while leaning your torso forward.
4. Try to create a straight line from the top of your head to your heel.
5. Keep your hips square and your core engaged.
6. Extend your arms forward.
7. Reach actively through your fingertips or keep your hands on your hips.
8. Gently release, return to standing and switch sides.
Modification: Place your hands on a wall or a yoga block for support.
Celebrate Your Strength at EōS Fitness
You’ve pushed your body and mind to the limit! Now, it’s time to elevate the next 10 years of your sweat-fueled journey with EōS Fitness. You’ll gain access to top-tier gym equipment and facilities with an amazing fitness community ready to cheer you on! Plus, with expert Personal Trainers, invigorating G-Fit® Classes and amenities like the MOVEōS Cinema, you’ll find everything you need to keep crushing your workout goals.
Get started with a complimentary Personal Training Welcome Workout today!
