Week 2 - "Burn for the Bird" challenge

Our November challenge is "Burn for the bird." as we prepare for Thanksgiving, let's focus on moves that tone our legs, thighs, and wings (arms)!

Post your thoughts on these workouts in our VIP Facebook group. #burnforthebird!


Day 1: Legs and thighs

Equipment needed: Heavy weights

Time: 20 minutes

  • Two minute warm-up: Jumping jacks or butt kicks
  • Thighs: 15 plie squats
  • Legs: 15 back lunges (each leg)
  • Thighs: 15 curtsy lunges (each leg)
  • Legs: 20 calf raises
  • Thighs: 15 sumo squat jumps

Complete four sets.


Day 2: Cardio and arms

Equipment needed: Light to medium weights

Time: 15 minutes

  • Two minute warm-up: Jog or jump rope
  • Cardio: 15 frog jumps
  • Arms: 15 hammer curls
  • Cardio: 40 hiesmans (left and right count as one)
  • Arms: 15 tricep extensions
  • Cardio: 40 butt kicks (left and right count as one)

Complete four sets.


Day 3: Legs and thighs

Equipment needed: Heavy weights

Time: 20 minutes

  • Two minute warm-up: Jumping jacks or butt kicks
  • Thighs: 10 single leg deadlifts (each leg)
  • Legs: 15 side lunges (each leg)
  • Thighs: 20 standing side leg raises (each side)
  • Legs: 20 jumping lunges (left and right count as two)
  • Thighs: 20 sumo squats

Complete four sets.


Day 4: Cardio and arms

Equipment needed: Light to medium weights

Time: 15 minutes

  • Two minute warm-up: Jog or jump rope
  • Cardio: 40 tire runs (left and right count as one)
  • Arms: 20 chest press
  • Cardio: 40 standing mountain climbers (left and right count as one)
  • Arms: 20 back flies
  • Cardio: 20 plank jacks

Complete four sets.


Day 5: Legs and thighs

Equipment needed: Heavy weights

Time: 20 minutes

  • Two minute warm-up: Jumping jacks or butt kicks
  • Thighs: 10 skater jumps (left and right count as one)
  • Legs: 40 second wall squat
  • Thighs: 20 side leg raises (each leg)
  • Legs: 15 lunge back kicks (each leg)
  • Thighs: 15 curtsy lunges (each leg)

Complete four sets.


Day 6: Cardio and arms

Equipment needed: Light to medium weights

Time: 15 minutes

  • Two minute warm-up: Jog or jump rope
  • Cardio: 15 frog jumps
  • Arms: 20 front raises
  • Cardio: 20 suicide shuffles (left and right count as one)
  • Arms: 15 rows (each arm)
  • Cardio: 20 power jacks

Complete four sets.


Day 7: Rest day

Take this as a rest day or practice some yoga/meditation.