This year, more than 295 individual gyms across Burn Nation were represented in our second-highest fundraising effort since we began our partnership with the MDA over 5 years ago. A big thank you to our incredible members, Franchise Partners and their teams for showing up in a big way to support the MDA. 

Burn Boot Camp Founder and COO, Morgan Kline, recently shared her thoughts on the importance of community impact and a commitment to a charitable partnership with Global Franchise. In the article she states, “Over the past few years, we at Burn Boot Camp have seen how working with the MDA has connected us to our community and strengthened our bond with our team members and members.”  

Read more about her thoughts on this topic below, and if you’re interested in donating to the MDA, please click here. 

A Cause Worth Rallying Behind – Why Your Business Should Prioritize Charitable Efforts 

By Morgan Kline (This story was originally published by Global Franchise) 

Most people have an inherent desire to connect with others and be a part of something larger than themselves. Between work, family, and other commitments, our sense of purpose can weaken, or even feel lost, as we try to keep up in our fast-moving world. 

This is leading to a record number of people looking to merge the two worlds – they’re leaving their jobs in search of a career that will allow them to make meaningful connections to satisfy that desire and find purpose in their work. Now is the time for businesses across all industries to step up and demonstrate a social conscience. 

Since its inception, community impact has been a crucial component of Burn Boot Camp’s DNA and a top priority across the system. This is why we have an ongoing partnership with the Muscular Dystrophy Association (MDA). The annual philanthropic ‘Be Their Muscle’ event supports MDA’s mission to empower the lives of kids and adults living with muscular dystrophy, ALS, and over 43 neuromuscular diseases to fund research, care, and advocacy so families can live longer and grow stronger. In correlation with the event, Burn Boot Camp locations across the country host a workout on a specific day, with 100% of the proceeds directly benefitting MDA to send hundreds of children living with muscular dystrophy to a life-changing summer camp. 

Over the past few years, we at Burn Boot Camp have seen how working with the MDA has connected us to our community and strengthened our bond with our team members and members. The below insight and advice are meant to help franchisors understand the value and importance of prioritizing charitable efforts and the benefits it will have on the business.  

Having a Charitable Partner Brings Your Company Mission to Life 

There are many franchisors that include messaging in their mission statement about how they want to have an impact on their community or be a part of the bigger picture. But the question is, what are they doing to act on that mission statement? 

The mission of Burn Boot Camp is to empower individuals to build confidence and happiness that will transcend fitness into a community of mentally, emotionally, and physically strong people. We wanted to pick a cause that worked well with what we believe in doing every day. Both Burn and the MDA believe in building strength through unity, which allowed us to align and come together on our goals and missions. 

Having a charitable partner should be seen as an investment a business is making in their community, employees, and brand. It helps increase public awareness of your initiative and dedication to the cause by demonstrating that tangible steps are being taken to follow through on your promises. Not to mention, it will help educate and drive awareness towards the cause and charity – a win-win.  

Strengthen Community Morale and Involvement 

At Burn Boot Camp, our community is dedicated to educating, influencing, and inspiring every life with knowledge, love, strength, and passion. So, we knew our members would share our passion for MDA and building awareness on their efforts.  

To further build on existing community relationships, or to create ones, connect with local businesses to see if there is interest in joining the cause. Maybe it’s as simple as putting up a flyer for a charity event at the local coffee shop or an effort that’s a little more involved, such as asking a local vendor to participate alongside you or make a donation. Relationships built on strong grounds with the common interest of something like supporting a charity can prove to be useful down the road. 

When one employee or organization in a community dedicates themselves wholeheartedly to a cause, it has the potential to spread like wildfire and bring in others who are interested in contributing to the cause as well.  

Organizations are expected to do more than provide quality goods and services to customers and a paycheck to employees. Consumers and employees are looking for businesses to go the extra mile and support local, or national, causes in their community. A study done by Cone Communications found that 90% of the customers surveyed said they would support a company that championed a cause they care about. Supporting a charity or specific cause can also go as far as helping attract and retain members and talent.  

Things to Consider When Selecting a Charitable Partner 

Select a charitable cause or partner that instills a common thread of passion and excitement across the business. To ensure that you are aligning with your employees, include them in the process. Ask them to submit or share their ideas, interests and passions, and include them in the planning process so they feel represented.   

Once you’ve received input from others in your organization, make sure you are selecting a cause that you know your brand can support. Compile a list of potential initiatives that could be conducted systemwide such as in-person events or week-long supply drives, or whatever it may be. Also ask yourself if the business has the appropriate means and resources required to see the effort through. When you enter into a philanthropic partnership, you want to make sure you have a clear idea and vision on the execution. 

Philanthropy has the power to have a profound impact on your franchise system. It will rally together your franchisees, home office team members, and community while providing the best platform to engage with your current and potential members. Franchise brands that prioritize philanthropy will reap the benefits of a strengthened system of partners that will have a direct impact on bottom-line results.  

Cody Burns

Spring break is upon us, and if you’re traveling, this means expensive airport snacks, fast food, and sugar-loaded drinks…WRONG!

You’ve been killing it in gym for four, five, six days a week—spending hours meal prepping and fully dedicating yourself to eating clean.

You deserve a vacation. You deserve to enjoy yourself. But what you don’t deserve is throwing away all your hard work! Just because on vacation you won’t be in your normal routine doesn’t mean you should forget everything you have been working towards.

With my top tips, I make it easy for you to maintain your progress while on vacation without ruining the fun!

1. Trade “Quick and Easy” for “Prepared and Healthy”

When you arrive at the airport, get through security, and walk into a terminal filled with fast food restaurants and small grocery stores, fight the temptation to grab a quick and easy snack. Instead, arrive at the airport prepared.

Fail to prep, prep to fail is how the saying goes I believe?

Bring a bag loaded with alternate snack options to get you through your travel day. Any solid foods are allowed through the security checkpoint and can be easily carried on the plane. Pack something simple such as fruit, vegetables, nuts, protein powder, a sandwich or healthy baked goods.

Remember, you don’t need a full meal at that airport. All you need is enough to keep you satisfied until you get to your destination.

My go to is a Shaklee meal replacement bar with almond butter spread over top to help keep me satisfied.

2. Avoid the “Healthy options” and Read your Labels!

Most likely you’ll stop at a gas station or a mini-mart in search of a healthy snack. Typically, right next to all the candy—which I know you would never consider consuming!— you’ll find an endless amount of various snacks, nuts, and protein bars.

While they may seem like healthy options, the large majority are just as nutritionally void as the candy they’re sitting next to. Save your cheat meals and treats for something better!

If you’re wondering how to tell what’s nutritious and what’s not, here’s the best way to do it: Read your food labels! One very important thing to look for on the nutrition label is sugar—the root of all evils when it comes to losing sight of your goals. It also happens to hide in almost all packaged foods.

Ideally you want to find a snack that contains zero added sugar and is made from whole food ingredients, but unfortunately, this is not always an option. Personally, I search for a protein bar that has less than 10 grams of sugar, contains healthy fats (nuts and seeds), is high in protein but moderate in carbs.

Your snack may not contain the highest quality ingredients, but at least you’re aware of what you’re choosing to eat and that you made the healthiest choice possible.

3. Research Restaurants

When you finally make it to your destination, you and your family are most likely going to be starving!

If you Google the closest restaurants, you’ll likely find endless options. Rather than randomly picking one, I suggest taking five quick minutes to view their online menus. Search for a restaurant that offers a healthy protein option, a complex carbohydrate choice, and, of course, some vegetables.

This meal may not be 100% clean, but it’s better than going all out on meal that you will later regret while laying on the beach the next day!

4. Find 30 minutes in your morning to get your sweat on

No matter how crazy of a day you have planned, make time for you and your workout. Breaking a sweat first thing in the morning boosts your motivation to stay on track and helps you maintain a healthy mindset throughout your entire day.

I recommend getting it done within the first 30 minutes of your morning, allowing yourself to relax and enjoy the rest of your day guilt-free!

Whether you go for a jog along the shoreline, find a fun hike, do burpees in your hotel room, yoga on the beach or a simple strength workout in the hotel gym, just make it happen!

Keep in mind your workouts don’t need to be intense. You aren’t striving to reach your fitness goals while on vacation—you’re striving to maintain the progress you’ve already made. And remember, any movement is better than no movement!

5. 80/20 Rule

I am a certified personal trainer and to be completely honest with you, I do not eat healthy 100% of the time. I live my life by eating 80% healthy and 20% treating myself, and I advise you to do the same—especially while on vacation.

Life is too short not to enjoy a slice of cake with your children, a fun dinner out with your significant other, or a drink with your closest friends.

During the day, hold yourself accountable by choosing the healthiest options available. Then when it comes time for your fun night out, feel free to enjoy yourself! You know you have nourished your body properly for the majority of your day, so some enjoyment at night won’t ruin everything you’ve worked for.

However, be careful not to make the flip by eating 20% healthy and 80% treating yourself. This is all too easy to do and you most likely will regret it once you return home!

6. HAVE FUN!

Last but not least, relax. You deserve some YOU time. Taking time on vacation to rest and rejuvenate allows you to come back refreshed and ready to continue working hard toward your goals!

Cody Burns is the Head Trainer of Burn Boot Camp Verona in Madison, Wisconsin. His life as a trainer started four years ago once he came home from the military and wanted to impact as many lives as possible. Today he is at the helm of an amazing team, paving the way to changing lives one camp at a time in the Madison area. For mindset and exercise advice, check out his Instagram account!

Sean Barcellona

Have you ever had one of those days where the last thing you want to do is work out? Maybe you’re tired, you’re stressed about work or things going on at home, and you just want to flop down onto your couch and relax.

We often try to talk ourselves out of exercising, internally justifying the decision and even negotiating with ourselves in some way to skip the gym, pass on that yoga class, or avoid going outside for a run.

Now, have you ever been in that same situation, but had a friend say, “Nope! We’re not taking today off, let’s go to the gym!” In the back of your mind you might be complaining, but you reluctantly peel yourself off the couch and go crush that workout.

Before you know it you feel a rush of endorphins, a smile spreads across your face, and you leave feeling energized and appreciative of the encouragement that got you there. That is one of the many reasons why having a supportive community around you is important and can help you accomplish your goals!

Whether your closest network of supporters is made up of family members, friends, or colleagues, having a support system is valuable when trying to make changes for your health and physical fitness.

As a Burn Trainer, I think fostering a supportive community around you is vital for a healthy, happy life! Here are my top 5 reasons why:

1. Support

We’ve all had times in our lives where things aren’t going the way we want them too. When we fall down, it’s easy to realize that we can’t always get back up on our own.

Sometimes we need our support systems to show us that we’re not alone in the challenge we’re facing and to remind us that we have a supportive group of people who may be experiencing the same journey we’re on. For example, the community we’ve built at Burn Boot Camp has gotten many of my clients through tough times in their lives!

2. Motivation

Finding motivation everyday can be a tough task, especially when going at it alone. It’s inevitable that we’ll wake up some days not feeling like doing anything and needing help to find the motivation to push ourselves.

Have you ever been having a terrible day when a friend comes by, gives you a compliment, and your mindset completely changes? Words of encouragement can go a long way and you never know the impact they will have on the people around you!

3. Accountability

Everyone needs someone to hold them accountable. Whether it means not skipping out on those last couple reps at the gym, choosing the healthier option when out to eat with friends, or pushing through a tough workout when you feel like you have nothing left in the tank, your community is there to push you past your own limitations.

Surround yourself with people that are going to bring the best out in you, and this will push you to make positive choices in your life!

4. Energy

Energy is contagious. When someone comes up to you with a big smile and a high five, it’s nearly impossible to hold back your own smile and reciprocate! When that energy is magnified by an entire group of people, it becomes even more infectious.

If you go to the gym by yourself and do the same old routine, it’s difficult to find energy every day. Instead, working out with others in a supportive environment can bring out a positive attitude and give you the energy you need to crush your workout… even on those days when your mind tells you that you can’t!

5. Inspiration

You may be thinking, “I’m just an average person, who am I going to inspire?” Well, inspiration can come from anyone! Watching someone accomplish something you thought was impossible will expand your perceived limits. It will open your eyes to new possibilities you never thought you were capable of.

Remember, you never know who you’re inspiring! Challenges are relative to every individual, but when you overcome adversity, push yourself outside your comfort zone, and refuse to give up when things get tough, you can inspire anyone regardless of your fitness level. “You don’t inspire others by being perfect. You inspire them by how you handle your imperfections.”

Are you chasing a goal that you haven’t been able to achieve, working out for the first time in over a year, or struggling to motivate yourself? If you are, I encourage you to find a support system that will help you grow, that will push you to the next level, that will have your back when things get tough, and that will be there to celebrate all of your achievements with you as you progress through your fitness journey.

Accomplishing your goal can be an intimidating task, but I can guarantee it’s much easier to do with a community supporting you every step of the way.

Sean Barcellona is a trainer at Burn Boot Camp Cornelius (North Carolina) as well as a Burn HQ employee. He began his journey with Burn in 2017 and is the man behind the daily protocol, continually creating unique workouts for all Burn Boot Camp locations across the nation. He is passionate about hiking, exercise, and spending time with his wife, Lindy, who also works at HQ.

Hey Burn Fam, It’s Fine…

If you plan your grocery shopping, laundry, lunch dates and dinner plans around camp times.

To get your kids hooked on “Raising The Bar” with their household chores… and to cheer when your son makes up his bed in one minute and thirty six seconds.

If you walk up the stairs post leg day feeling like you’ve suddenly aged 40 years.

If you’re idea of a “juice cleanse” is skipping your favorite glass of wine at girls night. Check out that motivation!

To spend an excessive amount of time doing laundry so that you can re-wear your Burn gear every week. We don’t judge!

To have a favorite spot on the floor at camp … and to be childishly territorial of it.

To unfollow that one Instagram account that posts 1,500 pictures of food each day. You don’t need that temptation in your life!

To feel like you’ve just hiked Mt. Everest whenever you hit a new personal record… and to share the proof on Facebook, Instagram and every social media platform you’re a part of.

To hide a secret stash of Shaklee bars in your car console so that you can get your protein fix the minute you leave your sweat session.

To confuse your husband when you refer to your boot camp buddies as your “Burn Sisters.” You have to experience it to understand the bond you have!

We love our Burn family and the community that we have together! If you want to be more involved, sign up below and we’ll chat all the time!

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 5 Things You Should Know When Come To Burn

You’ll Hear Your Name

When you’re jumping down into a squat and you hear your name called out, don’t be alarmed! You might be new, but you aren’t in trouble. Our trainers are here to push you when you need to be pushed, and motivate you to reach your utmost potential. They want to get to know you so they can help you reach your goals and solidify your strengths. It’s a relationship that will only make you better! Think of it as a term of endearment. You’ll learn to love it!

You’ll Meet New Friends

Even if you’re new, we can guarantee you’ll be headed home knowing at least one other clients name. You aren’t going to be working out by yourself, that’s why we call ourselves a “community of women!” This isn’t like when you go to the gym and stroll on a treadmill for 45 minutes. Burn Boot Camp is about interaction. Your camp is your team. You are working together as a whole, encouraging each other to improve. You aren’t alone in this!

You’ll Be Sore But You’ll Want More

No matter how many times you attend camp, if you’re doing the exercises with correct form, you will be sore the next day. Ask the veterans! It’s about challenging your body. If you want to build muscle and gain strength, you can’t stick with the same routine. When you come to Burn, each day you should push yourself harder than the one before. Our workouts are organized so that you never do the same thing twice! Your sore muscles will go back to normal, but the results will stay!

You’ll Hear Terms You Don’t Understand

Exercises such as “grasshopper burpees, green bays, and med-ball jacks” don’t fall into your list of ordinary workout terminology. Sprint, jump, lunge, those are more common! When you come to camp, there may be a few words that sound intimidating, but luckily we are here to help. Not only will your trainer walk you through each workout and explain the movement, but you’ll also be able to ask your peers for help. As the camp plays out, you’ll be able voice any questions or concerns you have with an immediate response. Don’t be embarrassed, we’re all learning!

You’ll Want To Quit

Burn Boot Camp workouts aren’t easy. If they were easy, do you think people’s lives would be transformed? Do you think that change would occur? When you’re standing in the middle of camp and sweat is dripping down your face, you’ll feel ready to give up… but you wont. You’ll look up at the inspiration all around the room, pictures of transformations stories and signs that remind you what you’re capable of, and you’ll remember why you started.

If you’re ready to make a change in your life and better yourself and your health, sign up below for our FREE 14 Day Test Drive!

Think Smart

The holiday season is full of parties and delicious foods. It can be hard to dial in on your willpower when you’re constantly surrounded by temptations.

Shaun Nibert, the Head Trainer at Burn Boot Camp Greenville, is giving us his top tips on how to take on the holiday party. By learning how to navigate your holiday party the right way, you’ll have fun and stay on track.

What Not to Eat

Before you head to the dessert platter or the bar, make sure you know what to avoid. The first item on our list to avoid is eggnog. Eggnog is full of sugars and heavy cream that will ruin progress fast.

Casseroles are known for being full of artificial ingredients, like cream and sugar. Try to avoid these to the best of your ability. Even if they do have vegetables in the name like “broccoli casserole” – steer clear.

Additionally, turkey skin is another slow killer. Turkey skin contains high amounts of sodium and unnecessary seasonings that will cause bloating and dehydration.

Finally, avoid all breads and simple carbs. This means no stuffing, no cakes and no cookies.

What to Eat

If you’re actually hungry, you’ll want to treat these foods as fuel. Flocking to the vegetable and fruit trays will fill you with fiber and keep you full longer.

Try to find lean meats for your protein source. Chicken breasts, skinless turkey and certain hams can be a great way to fill up without going overboard.

Prepare For The Holidays

Don’t just dive mindlessly into the holiday party scene, prepare before you go. To prevent cravings and the urge to eat everything in sight, eat a meal of whole foods.

If you aren’t super hungry, eat an apple as a snack. The apple will help curb your appetite by absorbing natural, complex carbs.

Another rule to adhere to is the three-bite rule. If you’re eyeing something, take three-bites and move on. This will help you get your fix in without overindulging.

What about alcohol? It’s best to avoid alcohol, but if you’re going to have a drink or two, drink clear drinks. Vodka and soda is a great, low calorie option, along with some wine and spritzer.

Make sure that whatever you end up eating, you make it to camp the next day. Shaun recommends going the extra limit by getting there early to warm up to hold yourself accountable.

At Burn Boot Camp there is no day one. Don’t make excuses for yourself during the holiday. Maintain your lifestyle all year-long with this guide on how to eat smart at your holiday party!

Tune into Burn TV LIVE every Monday, Wednesday and Friday at 7 pm.

Train Your Brain

Life is full of highs and lows. Falling victim to your problems can be easy, but our problems teach us to persevere and get stronger.

Tre Lahman, Head Trainer at Burn Boot Camp Winston-Salem, is hoping to inspire women by sharing her story. Postpartum depression and anxiety are real issues, and often times, it’s all about changing your mindset.

Become Stronger

Tre has been a personal trainer for several years now. She’s spent much of her time training group fitness classes before joining the Burn Boot Camp community.

Tre was at the peak of her career when she became pregnant unexpectedly. Additionally, she dealt with constant sickness and pain that worsened throughout her pregnancy.

Finally, after experiencing a rough delivery, she gave birth to a happy, healthy baby. Unfortunately, 7-weeks after giving birth, she was hit with postpartum depression, anxiety and insomnia.

Her Support System

Tre says her family, friends and church helped her overcome her mental blocks. During her journey back to mental health, she began reading blogs about Burn Boot Camp.

In March, she tried Burn Boot Camp out with several of her friends. She immediately felt freed of her depression and anxiety.

Tre recalls that building relationships prompted her to focus less on herself and more on others. Burn offered her a community to be apart of.

After several months of being a member, she became the head trainer. She went from feeling unable to lead herself to leading hundreds of women.

The Take-Away

Exercise has proven to help lessen the affects of anxiety. By moving more, you’ll be less likely to suffer from symptoms of depression and anxiety.

Not only that but Burn Boot Camp has been designed to create a community of women who uplift each other. We high-five and encourage each other because we’re determined to become stronger.

Tune into Burn TV LIVE every Monday, Wednesday and Friday at 7 pm.

Step Up To The Challenge

We can lose focus of our goals fast when we become busy with life. Luckily, we can incorporate our active lifestyle into our workday easily.

Chris Stephenson, who is the Head Trainer at Burn Boot Camp Wake Forest, wants to challenge us to reach 10,000 steps at work, every day.

Get Moving

Currently, our world is always moving at light speed. Instead of taking the easy way out and parking in the first spot, park in the last spot. You’ll get in the habit and move more!

Use the stairs to your advantage. Just because you walked a few extra steps from your car to the building doesn’t mean you stop there.

Additionally, get creative when you take the stairs. Do some lunges or speed up your pace to get your heart rate up.

Another tip is to get active during your lunch break. Take a walk or use it as your time to get a quick workout in. You’ll regain focus and mental clarity to get right back into working hard.

Get your coworkers involved by offering “walking meetings” or by setting goals together. This will create healthy relationships and help you stay active.

Don’t Stop This Winter

The temperatures are dropping, but that’s not stopping us. We’re athletes here at Burn Boot Camp and we’ll continue to crush goals.

Try to get outside if the temperatures aren’t dangerously cold. This gets blood pumping and can boost your mood! Take the dogs for a walk or have a family outing at the park.

If you have family coming to visit, don’t use it as an excuse to skip camp. Bring your friends and family along! Saturdays are free to the public, and we are always offering a 14 day free test drive.

Tune into Burn TV LIVE every Monday, Wednesday and Friday at 7 pm.

Stay Focused

We’re wrapping up Nutrition November and heading full force into the holiday season. It’s important that you remember all of the lessons taught throughout the month so you can continue to improve every day.

Ryne Robinson, Head Trainer and Transformation Expert at Burn Boot Camp Fort Mill, gives us his top tips for keeping our nutrition on track. Grab a pen and a sheet of paper, and let’s get started!

Top Tips For Success

Goal Setting

First, you want to set goals. Turn your focus away from losing 75 lb. as soon as possible, and instead, focus on making it to the gym and improving your nutrition.

Dial in on your nutrition when you create your goals. Reaching your protein goal for 5 days straight or drinking a gallon of water a day are equally as important to lose weight.

Calorie Counting

Food is fuel, which means your nutrition and diet are key to weight loss. Make sure you log your foods to hold yourself accountable.

Additionally, meal prepping 5-6 meals a day to eat every three hours will help you manage your appetite. By eating so often, you’ll be less likely to binge on junk foods later.

Eating your meals as scheduled will help you control your appetite and cravings. Ryne’s favorite rule is “everything in moderation.” This goes back to setting realistic goals!

Make A Calendar

Write down your tasks that you can do every day or every week. Scheduling your daily camp and making it every time will help you feel productive and hold yourself accountable.

It only takes 21 days to build a habit. By completing your task list every day and every week, you’re building healthy habits and replacing bad habits.

Mindset Is Everything

All month long we’ve been giving you tips on how you can be a healthier version of yourself. From meal prepping to recipes, we have you covered.

Now, you have to do your part! Hold yourself accountable by keeping a positive mindset. Fitness isn’t a destination, it’s a journey – more importantly, it’s your journey.

If you need some assistance in staying focused, schedule a focus meeting! Your trainer wants to guide you throughout your fitness journey, so don’t be afraid to ask questions.

We know the holidays can be hectic, but that’s no excuse to let your hard work go to waste. Start improving now!

Your Trainer Is Human

No goal is unreachable, especially with help. While living like your trainer can seem tough, they’re just as human as you.

Your Burn Boot Camp trainers are your Transformation Experts. They want to see you succeed and dominate your goals inside and outside of camp. We get better every day together.

Tune into Burn TV LIVE every Monday, Wednesday and Friday at 7 pm EST.

Find Your Balance

Balance is a necessary characteristic for all aspects of our lives, but especially in our bodies. To be an athlete, you need both strength and balance.

Christen Jackson, Head Trainer at Burn Boot Camp Mount Juliet and Burn Athlete, is sharing her favorite ways to stay strong. We train like athletes here at Burn Boot Camp, and we encourage you to join us.

Why It Matters

As we age, our bones become dense and our bodies can become weaker. By practicing moves that build strength and balance daily, you’ll prevent aches and pains in the future.

Balance in particular helps you perform all exercises, especially at Burn Boot Camp. Good balance promotes a full range of motion and mobility. Pair balance with strength and you’ve made a match!

For those who have been injured, you’re not doomed to a life of imbalance. Burn Boot Camp knows exactly how to work with injuries to develop the same strengths as everyone else.

Balance Exercises

Single Leg Balance – This involves standing on one foot while lifting the opposite foot off of the ground. Put your arms straight overhead to engage all of your core and one leg. Move your arms up and down slowly.

To modify up, add a weight or a medicine ball. By lifting a weight overhead up and down, you’ll improve your balance greatly. To go even further, stand on a Bosu ball and continue the movement.

Hint: Perform a few extra reps on your weaker side to increase strength to be fully balanced. 

Single Leg Deadlift – Put one foot behind you and have a slight bend in your knees. Holding a kettle bell, go down into a deadlift. As you become stronger, work your way up to having the back leg off of the ground.

Hint: Engage your core with all of these exercises for improved balance. 

Bulgarian Split Squat – You’ll need a plyometric box and your body. Stand in front of the box and put your back foot on the top. It will look like an elevated lunge!

Push through the heel on the ground to engage your legs. Don’t forget to tighten your core to stay engaged and balanced!

Bird Dogs – Get into a high plank on the ground. Lift your opposite arm and opposite leg slowly to focus on balance. Holding this position will help you work your way up to switching frequently.

Side Plank – Get into a high plank position and pivot your body to the right. Keep your arm up for extra balance or both feet beside each other.

Switch back and forth from left to right. Keep your belly button tucked in and make sure you’re squeezing your abdominal muscles.

Strength Exercises

Compound movements are the key to developing strength because it engages several muscle groups. Use 15 lbs. or more to increase your strength effectively.

Hint: If you can lift heavier than the 15 lb. dumbbells, lift heavier. If you can rep 12-15 easily, increase your weight. 

Bicep Curl Press – Begin in a bicep-curl position, curl up and push up into a shoulder press. This engages all the muscles in your arm to build that strength

Squat Press – Go into your squat with the weights by your side. Once you’re in a squat position, press up into a shoulder press. The movement should be one fluid movement!

Renegade Rows – Get into a high plank position with your hands on your weights. Lift one weight with your elbow tucked in your side, and then lift the other. Go into a push-up, and do it again!

Hint: Stay within the 12-15 rep range to increase strength. 

Super Strength

To incorporate balance and strength, practicing handstands can help greatly. Christen makes her ladies do single-arm handstands!

If you’re starting out, make sure you walk up the wall forward. This means your face should be towards the wall!

For a more advanced move, kick up with your back against the wall. Try to get the balance on one side and lift one arm up and down.

To prevent injury, push through your hands and fingers. By pushing only through your wrists, you can increase your chances of wrist issues in the future!

Check out Christen killing her single-arm handstand at the end of the video. Talk about motivation!

Tune into Burn TV LIVE every Monday, Wednesday and Friday at 7 pm EST.