#1: Recovery

We don’t just mean physical recovery. There is a certain amount of mental recovery necessary this time of year, too. After all the vacations, social activities and exploring, it’s an adjustment to get back into a routine. Take this time to slowly return to your normal schedule and allow enough time to recover from the post-summer excitement. Taking a “nice and easy” approach rather than going all-in will keep your mind at ease and help you in this period of transition.

Try this:

Schedule time to focus on your health. Whether that means going to camp a few days a week and taking the rest as recovery days, it’s important to prioritize yourself. A great way to check in with your physical and mental health at the same time is to schedule a focus meeting with your trainer. Letting someone else know what your goals are and allowing yourself to take that time for you is a fantastic way to ensure you recover from however you felt about summer.

#2: At-Home Bodyweight Workouts

Do you ever feel like there are so many things on your to-do list, getting to the gym every day doesn’t seem to make the cut? Now that vacation is over and you are juggling more things in your life, it can be hard to factor in gym time—that extra half-hour you take driving to and from your workout can make or break whether you actually go. That’s why this August, we are loving at-home bodyweight workouts! If you have a few minutes between tasks, Burn Boot Camp at-home workouts are the perfect way to get your sweat on without the stress of going anywhere.

Try this:

This 15-minute workout you can do at home. These five exercises are quick and effective so that you can continue to prioritize your health even on your busiest days. Follow us on Instagram so that you never miss a new workout!

#3: Workout Wear

A good workout outfit is made up of two things: comfort and versatility. We love bike shorts because of the extra coverage and comfort they give to get us through the last of the humidity and warm weather—so in Burn Nation, this August is all about bike shorts. Not only are they a style staple for gym-goers and moms, they also protect against chafing and won’t ride up during camp—it’s a win-win!

Try this:

Pair a cute graphic top with a pair of bike shorts to show off how much you love being a part of Burn Nation. There are plenty of options available for purchase at your local Burn Boot Camp. We love seeing how you style Burn apparel. Pick yours up today, snap a picture and tag us for the chance to be featured on our social media.

#4: Encouraging Others

It’s easy to get wrapped up in the chaos of the back-to-school season. Even if you don’t have children, the close of summer can stir up a number of thoughts:

“I never hit my goal weight this summer.”

“I didn’t have enough time to go on vacation.”

“The holidays are right around the corner and I don’t have enough time to get where I want to be!”

These thoughts can overwhelm us and often shift our minds to focus solely on what’s going on in our world, making us forget there are other people around us experiencing the same things. If we recognize our tendency to focus on the things going wrong in our own lives, we have an opportunity to flip the script and change the way we use our energy, thoughts and words.

Try this:

Go out of your way to encourage someone who might be struggling or even help someone who is succeeding to keep going! Whether it is at camp, on social media or in line at the grocery store, we all have the power to provide encouragement for others. Your words have the power to change someone’s day, week, month, and maybe even year. Something as simple as a high-five at camp or telling someone their smile is infectious can mean the world to them. Check out how Burn Boot Camp Newport News, VA helps members share words of encouragement with their Burn Sisters!

#5: Meal Prep

Back to school means shuffling kids to school and sports practice, scheduling appointments around work and trying to figure out what to make for dinner with the little time you have left. It’s easy to default to fast-food options to get you through the chaos, which is why we love meal prep!

Try this:

Take 30 minutes to an hour on Sunday to prepare easy and healthy breakfasts on-the-go, snacks, lunches and dinner. Making these meals in advance will set you and your family up for a week of healthy eating. To get you started, here are some tips from Burn trainers to help make meal prep easier.

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Can’t make it to the gym? We’ve got you covered! Get stronger and leaner legs at home with these five killer leg day exercises!

Leg Day Exercise #1: Skater Jumps

Lateral hop to the side as far as you can, landing on your right foot with a deep knee bend. As you land, balance on your right foot and sweep the left leg behind without making contact with the floor. Jumping off the right foot, lateral hop to the left, landing with a bent knee on the left foot. Continue to repeat, jumping side to side. Keep the chest up and back flat. Avoid rounding through the back and leaning forward by bending deeper into the knees.

Muscles worked: Quads, hamstrings, hip flexors, glutes

Modifications up: Hold a dumbbell at your chest or increase your speed.

Modification down: Plant the back leg on the ground to help maintain balance.

Leg Day Exercise #2: Jump Squats

Begin in a deep squat position with knees bent to 90 degrees, back straight and knees stacked directly over the ankles. Explode into the air, jumping as high as you can and landing directly in a deep squat position. Avoid landing with straight legs and leaning forward. Ensure the chest and head face forward the entire time.

Muscles worked: Quads, glutes

Modifications up: Hold a dumbbell at your chest or tuck your knees into your chest when you explode out of the squat.

Modification down: Remove the jump and perform bodyweight squats with a calf raise.

Leg Day Exercise #3: Russian Deadlift

Begin by holding a heavy dumbbell in each hand and step the feet hip width apart. Set up the proper position by slightly bending the knees, drawing the shoulder blades together and back and ensuring the back is straight and the head is looking forward. Without altering the starting position, slowing begin hinging at the hips, pressing the hips backward as the weights slide down the legs. Continue to hinge forward, sliding the dumbbells down the legs until the weights reach the knees.

The range of motion will vary per person—if the back rounds and the shoulders fall forward, you have exceeded your range of motion. Keeping the back straight, the shoulder blades drawn together and dumbbells close to the body, slowly return to the starting position. Once standing up straight, press the hips forward to activate the glutes. Throughout the entire movement, keep the chest and head lifted and avoid locking the knees and rounding the back and shoulders.

Muscles worked: Hamstrings, glutes, lower back muscles

Modification up: Use a heavier dumbbell.

Modification down: Use a lighter dumbbell.

Leg Day Exercise #4: Banded Squat Side Shuffle

Place a resistance band around both legs, either around the ankles or above the knees. Begin in a squat position with the knees bent to 90 degrees and feet hip width apart. Remaining low in a squat, take a slow and wide lateral step to the side with one foot, then the other foot, coming back to a hip-width stance. Continue in one direction, moving slowly and sitting low in a squat the entire time. Ensure the knees point forward with each step and the back remains straight and strong.

Muscles worked: Glutes, quads, abductor muscles

Modifications up: Hold a dumbbell at the chest or increase the resistance by adding a second band around the ankles or knees.

Modification down: Remove the resistance band.

Leg Day Exercise #5: Weighted Sumo Squat with Calf Raise

Begin by holding a kettlebell with both hands and stepping the feet wider than shoulder width apart with a slight turnout of the feet. Draw the shoulder blades together and use the core muscles to keep the back upright as the knees bend to 90 degrees. When squatting, ensure the knees are stacked over the ankles, pointing in the same direction as the toes, and the shoulders remain stacked directly over the hips.

Straighten the legs to return to the starting position. Once standing, lift the heels high off the ground and slowly lower them back down in a controlled manner. Avoid hinging forward at the hips and allowing the knees to fall inward. Focus on keeping the chest and head up and the shoulders drawn down and back.

Muscles worked: Quads, glutes, adductors, calves

Modification up: Use a heavier kettlebell.

Modifications down: Remove the kettlebell and perform bodyweight sumo squats with a calf raise