Week 3 - "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: Cardio and arms

Equipment needed: Light to medium weights

Time: 20 minutes

  • Cardio: Jumping jacks
  • Triceps: Tricep kickbacks (alternate arms between sets)
  • Cardio: High knees
  • Triceps: Tricep dips
  • Cardio: Butt kicks

Complete each move for forty seconds, with a ten second rest in between. Complete four sets.


Day 2: Legs and thighs

Equipment needed: Heavy weights

Time: 20 minutes

  • Thighs: Sumo squats
  • Legs: Calf raises
  • Thighs: Side lunges (alternate legs)
  • Legs: Walking lunges
  • Thighs: Fire hydrants (alternate legs between sets)

Complete each move for forty seconds, with a ten second rest in between. Complete four sets.


Day 3: Cardio and arms

Equipment needed: Light to medium weights

Time: 20 minutes

  • Cardio: Mummy kicks
  • Triceps: Tricep extensions
  • Cardio: Tire runs
  • Triceps: Close grip chest press
  • Cardio: Jump squats

Complete each move for forty seconds, with a ten second rest in between. Complete four sets.


Day 4: Legs and thighs

Equipment needed: Heavy weights

Time: 20 minutes

  • Thighs: Single leg deadlifts
  • Legs: Curtsy lunges
  • Thighs: Side plank leg raises (alternate legs between sets)
  • Legs: Squat jumps
  • Thighs: Sumo squats

Complete each move for forty seconds, with a ten second rest in between. Complete four sets.


Day 5: Cardio and arms

Equipment needed: Light to medium weights

Time: 20 minutes

  • Cardio: Long jump/shuffle back
  • Triceps: Close grip chest press
  • Cardio: Jump rope
  • Triceps: Tricep dips
  • Cardio: Suicides

Complete each move for forty seconds, with a ten second rest in between. Complete four sets.


Day 6: Legs and thighs

Equipment needed: Heavy weights

Time: 20 minutes

  • Thighs: Plie squats
  • Legs: Walking lunges
  • Thighs: Skater jumps
  • Legs: Wall squats
  • Thighs: Side lunges (alternate legs)

Complete each move for forty seconds, with a ten second rest in between. Complete four sets.


Day 7: Rest day

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