Happy Sunday

Your challenge and free week of workouts are posted below. Remember, you can rearrange days as needed to fit your schedule, and you can also follow along and sub in workouts from your nutrition plan. No matter what, have fun with it, move daily, and make it work for you!

Challenge of the Week

Eat lots of veggies!  Specifically, add extra veggies to one of your meals each day to load up on nutrients and power your week!



Get a nice Monday morning burn with this HIIT workout that is all body-weight based!



Complete 30 minutes of your choice cardio: Run, jog, bike, swim, stairs.  Spinning classes are great this time of year when the weather can be dicey!


Lower Body

Do the Lower Body & Ab Burn from your nutrition plan or try this lower body workout here.



Complete the Burn Out HIIT workout from your nutrition plan.  And don’t worry there is plenty of upper body in this workout to balance out your lower body work from yesterday!

Don’t have the plan? Check it out here, and then try the quick upper body workout below:


Cardio & Simple Burn

Happy #FairburninFriday! Complete 20-30 minutes of cardio of your choice.  Then, do 3 rounds of 20 pushups, 20 body weight squats, and 20 situps to burn it out!  You will be feeling it in your legs after cardio and those 60 body weight squats!



Head out to a yoga class or choose from the flows here. You can also go through the morning yoga sequence in your nutrition plan.  If you are feeling daring, try a yoga class you have not normally done to get some new experience!



Complete 30-60 minutes of your choice cardio today – run, walk, hike, bike, stairs, swim, etc. There is nothing like a nice long Sunday run!  Make sure you foam roll or stretch after the workout to set yourself up for next week!


Have a Burnin’ Week!


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!

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