Happy New Year!
We are excited to kick off another year with you! And we are even more excited that New Year’s Day fell on a Sunday, because it is the perfect day to prepare for your week ahead. If you have not started yet, we want you to write down your goals today! See our own goals, step-by-step guide, and blank template for writing your goals here.
Now let’s get to your free weekly workout schedule, where you will have all of your workouts laid out for you. We post a new schedule every single week, so use this as your guide to set yourself up for success! Remember, you can shift days around to fit your own schedule. Just stay active, stick to your nutrition plan, and enjoy living your healthy lifestyle.
Monday
Cardio & Full Body
Start your morning off with a full body workout. Complete the Feel the Burn HIIT Routine from your nutrition plan, or complete the Body Weight HIIT Routine below. Then go for a walk – not run. Soak up the morning, even if it is chilly, and enjoy your first long walk of 2017.
Challenge: Make sure to write out your goals. If you have them completed, review them this evening and set a plan to check one off. Use our tips and template here.
Tuesday
Cardio & Core
Go for a 30 minute jog/run, and then complete Fairburnin’ Core from your nutrition plan, or complete this Ab Burn Workout here.
Challenge: It’s Transformation Tuesday. Take some time this evening to review your nutrition plan and to remember why you are doing this in the first place.
Wednesday
Lower Body & Yoga
Complete 3 rounds of Lower Body Burn and then head to a yoga class or choose one of the free routines here. This evening, get in some stretching and foam rolling.
Challenge: Sign up to take a Bootcamp or HIIT (high intensity interval training) class for Friday morning.
Thursday
Upper Body & Core
Complete All Around Arms from your nutrition plan and the Arm & Core workout below.
Challenge: Head out for a lunchtime walk. If you happen to have blizzard conditions outside, then walk around your home or office and up and down a set of stairs several times.
Friday
HIIT
Head out to that class you signed up for on Wednesday! If you do not have as much time, then complete 2 rounds of this Stair HIIT Routine.
Challenge: Try a new clean recipe tonight. Pick one from your nutrition plan or from our site here.
Saturday
Active Rest
For your active rest, head out for a walk, go to a yoga class, go snowshoeing, skiing, or anything that is fun and active without feeling like you are working out.
Challenge: Active rest days are a great opportunity to plan a day date with your family or friends to do something new and fun, so round up some people and head outside.
Sunday
Your Choice Cardio!
Run, jog, swim, or bike – it does not matter what you choose, just aim to get in 45 minutes of cardio!
Challenge: Meal prep for the week ahead and sign up for the Winter Burn Challenge below (if you are already a member, you do not need to sign up)
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