Every week we post a new workout schedule – called your Weekly Burn – with free workouts, recipe suggestions, and challenges to help you stay on track with our health and fitness! You can follow the days exactly, or move them around to fit your schedule. Remember, these workouts are suggestions and guides, but we want you to make this work for YOU! Any movement and any step you take towards your health, is a positive one!

Week of July 16th

See previous week below

 Monday

Full Body

In honor of our recent events for the MSPCA and NHSPCA animal shelters, we are kicking off Monday with the Jovie Furburn Workout! This full body workout may seem silly, but oh does it burn!

If you missed our Instagram story from this past weekend, we will be putting together a post soon to share all of the details! However, check out our recent yoga donation event for animals here.

Tuesday

Cardio & Yoga

Head out for a 30 minute run, and then compete the new Yoga flow from your Summer Meal & Fitness Plan. 

Challenge: Try a new smoothie or bowl recipe from your new Summer Meal & Fitness Plan. A couple of our favorites are the Strawberry Milkshake and Turmeric Smoothie!

Wednesday

Lower Body

Complete the Ultimate Leg & Glute Burn below. Follow it up with a bonus round of 5 Minute Legs & Glutes!

Challenge: Happy hump day! Give yourself a challenge today to get up every hour and do 5 squats – that’s it! It will help break up your day and keep you moving, especially if your job requires you to sit at a desk.

Thursday

Cardio, Arms, & Abs

Complete 20 minutes of your choice cardio, and then complete the Arms & Abs routine below:

Challenge: As an extra challenge, complete the All Around Arms routine from your Full-Length Nutrition & Fitness Plan!

Friday

HIIT

Happy #FairburninFriday! Complete the Snow Day Workout from your Holiday Guide! We are celebrating Christmas in July, so if you haven’t received your Holiday Guide yet, you can here!

Challenge: Whip up another new recipe from your Summer Meal and Fitness Plan OR the Holiday Guide!

Saturday

Active Rest

Get outside and enjoy your day! Foam roll later tonight to relax and stretch.

Challenge: Enjoy a cocktail or mocktail from your nutrition plan, and have a great night!

Sunday

Sunday Runday!

Sprints! We are adding sprints back in today. This is the format we typically use:

Walk/jog for 0.25 mile, and then sprint for a 0.25 mile. We do this 4 times and then walk/jog to cool down.

Challenge:  Continue to use your calendar in your Summer Meal & Fitness Plan to write out your meals and workouts for the next week. Add in new workouts and recipes that you may not have tried yet, or have not had in awhile.

Have a Burnin’ Week!

 

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Previous Week

 

 Monday

HIIT it Off!

We’re starting this week off again with the new Burn HIIT Off workout from the Summer Meal and Fitness Plan.

Don’t have the nutrition plan yet? Choose a full body HIIT routine from the list here.

Challenge: Write down something that you want to do this summer. Whether it be going for a hike, traveling somewhere new, trying a new place to eat etc., write it out and set a date to accomplish it by.

Tuesday

Cardio & Core

Head out for 30 minutes of your choice cardio this morning, and then complete this Ab HIIT Routine below.

Challenge: Prepare a new smoothie or overnight oats recipe from your nutrition plan to enjoy tomorrow morning. 

Wednesday

Stairs

Complete StairBurn it Off from your nutrition plan, or this Stair HIIT Routine.

Challenge: Have you seen our Christmas in July special yet!? For a limited time, the Holiday Guide will be available so that you can enjoy truffles, gingerbread, and more! Don’t worry, it’s all healthy and just $7! Check it out here.

Thursday

Cardio & Upper Body

Complete 20 minutes of your choice cardio, and then complete 3 rounds of Upper Body Burn below:

Challenge: Since it’s #thirstythursday, stay hydrated with a water all day today. If you normally drink a lot of coffee or soda throughout the day, then start adding in more water by drinking a glass with your other drinks.

Friday

Fairburnin’ Friday

Happy #FairburninFriday! Complete the TGIF workout here.

Challenge: Whip up a new recipe from your Summer Meal and Fitness Plan OR the Holiday Guide!

Saturday

Active Rest

Head out for a walk, hike, kayak, paddle, or beach day. No matter what you do, enjoy your day!

Challenge: Try a new restaurant tonight and keep it clean! We promise, it can be done. Or, make your own little date night at home. You can even dress up 😉

Sunday

Sunday Sunday

For todays run, you choose the distance!

Challenge:  Use your calendar in your Summer Meal & Fitness Plan to write out your meals and workouts for the next week, and be sure to check back today for your new Weekly Burn!

Have a Burnin’ Week!

 

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