Fairburnin’ Friday: On-the-Go Workout

Happy Fairburnin’ Friday!

Today we’re bringing you an on-the-go workout that you can complete once through if you are in a real hurry and just need to move, or you can add rounds for an extra burn, but still save time! You can even add this onto another workout or use as an afternoon pick-me-up.

Your printable workout is below, but use the video as a guide on how to complete each move.

On-The-Go Workout

Warm up:
10-15 Arm Crosses
15-20 Side-to-Side Lunges

The Workout:
Forward Lunges x10
Jumping Jacks x25
Repeat one more time (or move on if you are in a hurry)

Side Lunges with Ab Twists x10 per side
High Knees x30
Repeat once

Push-Ups x15
Burpees with a Jump Tuck x10
Repeat once

Tricep Push-Ups into Side Plank Dips x10
Bicycle Crunches x20
Repeat once and burn out with as many bicycle crunches as you can on the last set

Be sure to stretch, drink plenty of water, and refuel with a clean meal within 30 minutes of working out!

Fairburnin’ Friday: Full Body Resistance Burn

Happy Friday! Get in this extra full body burn to start off your weekend – no weights required – just yourself, your Fairburn Fuel*, and a mat!

You can use your printable to take with you wherever you go, but refer to the images below for help on how to perform each move. The workout is set up so that you perform two moves one time through and then repeat one more time before moving on to the next set. Be sure to tag us when you are done and use #fairburnitoff and #fairburninfriday!

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Full Body Resistance Burn

Squats x20
Calf Raises x20
Repeat Above 1 More Time

Forward Lunges x10 per side
Side Lunges with Ab Twist x10 per side
Repeat Above 1 More Time

Backward Lunges x10 per side
Pike Kicks x10 per side
Repeat Above 1 More Time

Push-Ups x10
Plank Twists x10 per side (opposite knee to opposite elbow)
Repeat Above 1 More Time

Tricep Push-Ups x10
Side Plank Dips x15 per side
Repeat Above 1 More Time

Bridge-Ups (or Hip Thrusts) x20
Single Leg Bridge-Ups x10 per side
Repeat Above 1 More Time

Swim it Out for 30 seconds
Stretch!

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Squats

Calf Raises

Forward Lunges

Side Lunges with Ab Twists

Backward Lunges

Pike Kicks

Push-Ups

Plank Twists (opposite knee to opposite elbow)

Tricep Push-Ups

Side Plank Dips

Bridge-Ups (or hip thrusts)

Single Leg Bridge-Ups

Swim it Out

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*Fairburn Fuel is a part of Our Burnin’ Plans and is your combo of morning drinks to help you wake up in the morning, kickstart your metabolism, and aid your digestive system! Learn more here.

Lower Body Burn

It’s #FairburninFriday! Start your weekend off with this great lower body burn or add it on to another one of our workouts.

This routine is meant to be done circuit style. So complete every move one time through with little to no rest. Once you complete one round, rest for a minute and drink some water before moving on to complete round 2. We recommend that you use a lighter weight than you normally would since you are performing higher reps.

Lower Body Burn

20 squats
20 deadlifts
20 weighted side lunges, 10 per side

 

10 single leg deadlifts per side
20 weighted butt kicks with 20 pulses per side (can be done without a weight too)
30 seconds of swimming it out

 

Repeat 2 more times

 

Once you complete your workout, be sure to refuel with a protein packed breakfast like our Fairburnin’ Flapjacks, and have a great weekend!

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Fairburn Flapjacks featured from the Lifetime Guide!

 

Not a member yet? Take your health to the next level by joining today! Plus, you’ll be able to whip up a batch of these pancakes in minutes!

getstarted

 

Fairburnin’ Friday: Treadmill Burn

Happy Fairburnin’ Friday!

Since the winter weather is officially here, we are bringing you a cardio burn routine that can be done on a treadmill! However, this workout can easily be done outside too.  You can even get really creative and try this workout on the stairs (just be careful – we want you all to stay safe and in one piece)!

The numbers in parenthesis represent the level/speed that you want to set on your treadmill. See below for a printable version. 

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Treadmill Burn

Walk 1 minute to warm up (between levels 3-4)
Jog 2 minutes to warm up (between levels 4-5)
Run 2 minutes (between levels 6-7)
Walk 1 minute (between levels 3-4)
Jog 2 minutes (4-5)
Run 2 minutes (6-7)
Sprint 30 seconds (7.5 or higher)
Walk 1 minutes (3-4)
Jog 1 minute (4-5)
Run 1 minute (6-7)
Sprint 30 seconds (7.5 or higher)
Jog 1 minute (4-5)
Run 1 minute (6-7)
Sprint 30 seconds (7.5 or higher)
Run 1 minute (6-7)
Last Sprint 1 minute (7.5 or higher)
Jog 1 minute (4-5)
Cool down walk 5 minutes (your pace)

This is how you’ll feel afterward! Happy Friday!

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At Home Ab HIIT Routine

Happy Fairburnin’ Friday! Today we are bringing you a 10 minute ab HIIT routine so that you can start your weekend off with a quick sweat session!

Do this routine as soon as you wake up or whenever you have a few extra minutes to get in an added workout! See below for the follow along video and printable. By the way, you’ll notice a cameo appearance halfway through the video!

Ab HIIT Routine

Warm up:
20 Tipsy’s
10 Standing Pike Crunches
20 Seconds High Knees

Workout:
10 Side Plank Dips (right side)
20 Second Plank
20 Seconds Mountain Climbers
repeat (do left side plank dips second time around)

20 Ankle Reaches
20 V-Sits
10 Plank Jacks with a Tuck Jump
repeat (last set of tuck jumps, aim for 15 to 20)

Cool down and stretch

Remember to refuel and hydrate! Members of our plan can try one of the many smoothie recipes (the Live Aloha is great) for a quick way to replenish, or you can try this smoothie recipe here.

Happy Friday!

 

 

Quick Heart Pumping HIIT Routine

Happy Fairburnin’ Friday!!

Blast tons of calories in minutes with this quick HIIT (High Intensity Interval Training) routine! This is a great workout to get in when you are short on time in the morning or if you need a little afternoon pick-me-up.  It’s also one that we do during commercial breaks! So go take a few extra minutes and complete this routine!

Quick_HIIT

Complete one full round and take a 30 second break before moving on to rounds 2 and 3.  Remember to hydrate before, in between rounds, and after! Show us your sweaty after picks with #FairburninFriday!