Happy Monday

Your free week of workouts is 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!



Get in your favorite full body HIIT workout from your nutrition plan, or from the list here.


Cardio & Upper Body

Wake up and head out for 15-20 minutes of your choice cardio. No matter what you choose, aim to get your heart rate up a bit (i.e. run/jog, fast walking, biking, swimming, etc). Then complete three rounds of the upper body workout below:


*NEW* Cardio & Stretch

Check back today for a brand new post featuring exercises that get your heart rate up without doing cardio in the traditional sense. After you complete your new cardio workout, head out to a yoga class or stretch it out.



Yoga & Core

Get in your favorite core workout from your nutrition plan and the yoga flow! Don’t have the plan? Try the flow below:


Lower Body

Happy Friday! Complete the lower body workout below (and bonus foam rolling) and enjoy your Friday!


Active Rest

Head outside for a hike, long stroll, or any fall activity you enjoy (or maybe get in some adult chores and clean – we know, not as fun, but it counts)!


Run & Yoga

Wake up and head out for a jog – you choose the distance! Then, finish off your Sunday with a yoga flow! Choose one from the list here OR join us at Loaded Question Brewery for a Sunday morning Power Flow! Details here.

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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