Happy Sunday!

Let’s get ready to crush another week together! Thanksgiving is almost here, which means holiday foods, travel, and family, but it also leads us to our challenge for you…

Challenge of the Week

Your challenge last week was to set a short-term goal that you can achieve by Thanksgiving day! It does not have to be a physical goal, but we want you to wake up every day, and do something – even if it is only a 10 minute walk – to help you stay active and on track with your goals. And if it helps, you can feel free to share you goal(s) with us on social media at @fairburnitoff or with the hashtag #fairburnitoff. You can even email us directly at contact@fairburnitoff.com, and we will make sure to help support you along the way!

Monday

Upper Body & Yoga

Complete 3 rounds of these 3 arm exercises, and then complete the Power Yoga Flow below:

Tuesday

Full Body

Complete the full body Bootcamp Rounds workout from your nutrition plan. Don’t have the plan? Learn more about it here, and couple your exercise with nutrition to feel your best!

Wednesday

Cardio & Core

Head out for 20 minutes of your choice cardio, and then complete this at home Ab Circuit Workout.

Thursday

Lower Body & Foam Roll

Complete 3 rounds of 5 Minute Legs & Glutes, and then follow it up with some stretching and foam rolling.

Bonus: Take the stairs whenever you can today, and even try taking them two at a time to fire up your legs!

Friday

Cardio & Full Body

Happy #FairburninFriday! Complete 20 minutes of your choice cardio, and then complete this Full Body Resistance workout. If you are short on time, complete just one round of everything.

Saturday

Active Rest & Yoga

Head out to a gentle yoga class or complete the Gentle Morning Flow below:

Sunday

Sprints!

Happy Sunday. Complete just 4 sprints and enjoy your day! For sprints, we typically follow the format below, but if you have been doing them and would like to increase the number, go ahead!

Jog 0.25 miles to warm up
Sprint 0.25 miles
Walk/jog 0.25 miles (it’s important to keep moving after you sprint)
Sprint 0.25 miles
Repeat 2 more times

Share your meal creations and workout pics with us on Facebook or Instagram at @fairburnitoff! Let’s all help to keep one another accountable and motivated. This should never feel like a chore. Enjoy it, don’t worry, and you will be great!

Have a Burnin’ Week!

 

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