December is well underway and everyone is abuzz with the holidays. We know this time of year, as fun and festive as it is, can also be very stressful and a time when people forget to take care of themselves. Now, more than ever, we want you to keep up with your weekly workouts and meal prep. We may have said this before, but you can enjoy the holiday season (and even some of the baked goods), and live your healthy lifestyle too! It does not have to be one or the other.

Now, let’s get to your workout schedule for the week, remember to check in with your Fairburn Mile Challenge (if you are not sure what that is, see here).


Fairburn Mile Challenge, HIIT, & Abs

Kick off your week with the Body Weight HIIT Routine below, OR sign up for a Bootcamp class at your local gym. Bootcamps are another great way to get in a HIIT style workout with other people to help motivate you. Then, complete your NEW ab workout below.

At some point today, either at lunchtime or after work, complete your Fairburn Mile Challenge. Remember, you can break the mile up too by either walking around several times throughout the day, taking the stairs instead of the elevator, etc.


Cardio, Fairburn Mile Challenge, & Full Body

Go for a 30 minute run/jog. It’s okay if you walk/run, but do not be afraid to up the intensity and challenge yourself – you can do it! You can count this towards your mile challenge or get in a bonus mile later on in the day. Then complete the full body workout below (it’s funny, but effective):

Challenge: Enjoy the holiday season by planning a “holiday” date for this weekend. You could go ice skating, skiing, snowshoeing, etc.


Lower Body, Fairburn Mile Challenge, & Yoga

Complete the Creating Stems workout from your nutrition plan, and/or the Lower Body Burn workout here. Complete your mile at some point today, and then head out to an evening yoga class or complete this gentle yoga flow here.


Challenge: Stay off of your phone and computer for at least 2 hours this evening and relax.


Cardio, Fairburn Mile Challenge, & Arms

Complete 30-40 minutes of your choice cardio – run, jog, walk, bike, spin – and then complete 2 rounds of All Around Arms from your nutrition plan or 3 rounds of Upper Body Burn below.


HIIT & Fairburn Mile Challenge

Happy #FairburninFriday! Pick your favorite HIIT routine from your nutrition plan or from the list of workouts here.

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Fairburn Mile Challenge & Foam Roll

Complete your mile challenge by going for a walk or going on that holiday date you planned. Keep it simple and relaxed today, and make sure to stretch and foam roll afterward. You can choose from the two foam rolling routines below for guidance.


Cardio & Meal Prep

Run as long and far as you’d like today, but challenge yourself to run in intervals. For example, jog for a few minutes, then run faster for a few minutes, then keep repeating.


Challenge: Complete your meal prep for the week ahead today, and then check out our Giving December information here. Did you know that we will be donating 10% of every nutrition & workout  plan sold to a charity or special organization? We will even donate to a charity of your choosing, so be sure to check it out and share with a friend.



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