It is week 3 of the Fall Burn Challenge and we have been loving all of your check-ins (see below for some of them)! If you still want to join the challenge – you can! Read the details and sign up here.
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Fall Burn Challenge
Now onto your free week of workouts and challenges…
This week, you will notice that there are 3 days in a row of cardio. We want you to perform a lower impact form of cardio on Wednesday (i.e. walking or biking, or going up and down your stairs), but if you shift the days around to fit your schedule, please just make sure that you still incorporate a less intense cardio day.
Monday
HIIT & Full Body
Complete 3 rounds of Quick Heart Pumping HIIT here and 1 round of the Jovie Furburn workout
Challenge: Make the Catastic Smoothie recipe at the end of the Jovie Furburn workout here. Then take a photo of yourself enjoying your smoothie with your own fur baby. Don’t have a pet? That’s okay – you can share this smoothie with your friend, loved one, or child!
Tuesday
Cardio & Abs
Go for a 30 minute run and complete Fairburnin’ Core from your nutrition plan.
Don’t have the plan? Choose one of the free ab routines here.
Wednesday
Cardio, Legs, Glutes, & Foam Roll
Complete 30-40 minutes of low impact cardio. Go for a walk, a bike ride, or walk up and down a set of stairs several times. Then complete Lower Body Burn here and finish off your day with the new Full Body Foam Rolling routine below.
Challenge: Unwind with the Turmeric Latte from your Fit for Fall guide or a cup of tea and relax after you foam roll.
Thursday
Cardio, Arms, Chest, Shoulders, & Back
Sign up for a spin class, bootcamp, or just go for a run. Compete at least 35 minutes of cardio today. Follow it up with All Around Arms from your nutrition plan. Have some extra time? Get in a bonus arms workout with the Strong Arms Routine here.
Challenge: Really focus on your water intake today. Make sure you constantly have water on you and that you are constantly sipping. Aim to drink 70 ounces of water. If you need extra accountability, check in with us on social media @fairburnitoff to help you stay on track!
Friday
HIIT & Abs
Complete Bootcamp Rounds from your new Fit for Fall Nutrition & Workout Guide, and then follow it up with a NEW ab workout that we will be posting on fairburnitoff.com today! Stayed tuned, because it’s a fun one…
Don’t have the plan? Complete your favorite Fairburnin’ Friday workout from the list here.
Challenge: After you complete your new ab workout, take a post-workout photo and tag us @fairburnitoff with hashtag #fairburninfriday on Facebook, Instagram, or Twitter and let us know how it went! 🙂
Saturday
Yoga
Head out to a yoga studio or complete some gentle yoga at home. If you are new to yoga, check out the different types of yoga and what they entail here.
Challenge: Go for an evening walk and check off one of the active rest activities and goals from your Fit for Fall Guide.
Sunday
Cardio
Aim for 45 minutes of your choice cardio today! If you go for a walk, keep your heart rate up by walking for a couple of minutes, jogging for a couple of minutes, and repeating for 45 minutes.
Challenge: If you have not had a chance yet, take a moment tonight to think about your relationship with food and answer the questions that we posted here. These questions are for just you to see, but use them to help you remember why you are living a healthier life and taking care of your body.