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Burn with Kearns: Fit for the 4th. Embrace the burn with the Kearns System – Kevin Kearns

by Kevin Kearns, contributing writer on exercise and fitness

As New Englanders, we cherish the 4th of July not only for its celebration of independence but also for the peak of summer activities. Whether you’re planning to hit the beach this holiday weekend, enjoy a barbecue, or take a hike in the beautiful New England landscape, being fit can make all the difference. This year, why not aim to be your healthiest self by embracing the principles of the Burn with Kearns system?

The Burn with Kearns Philosophy

At Burn with Kearns, we believe in a holistic approach to fitness that encompasses not just physical strength but also mental resilience and overall well-being. Our method is built on three core principles:

  1. Functional Training: Our workouts focus on movements that replicate real-life activities. This helps you build strength, agility, and flexibility that are applicable to everyday tasks, from carrying groceries to playing with your kids.
  2. High-Intensity Interval Training (HIIT): To maximize calorie burn and boost metabolism, our routines include short bursts of intense exercise followed by brief rest periods. This method is highly effective for fat loss and improving cardiovascular health, making it ideal for getting in shape quickly for summer.
  3. Mind-Body Connection: We emphasize the importance of mindfulness in fitness. By incorporating techniques such as breathwork, visualization, and positive affirmation, we help you develop the mental toughness needed to stay motivated and overcome challenges.

Build Your Foundation:

Before diving into intense workouts, it’s crucial to build a solid foundation. At Burn with Kearns, we call this “building the basement.” A strong core is the cornerstone of all physical activities. Here’s a simple yet effective core workout to get you started:

The Core Killer Workout:

  1. Russian Twists:
    • Sit on the floor with your knees bent and feet flat.
    • Lean back slightly and hold a weight plate, medicine ball, or even a heavy book.
    • Rotate your torso to the right, then to the left to complete one rep.
    • Perform 3 sets of 15 reps.
  2. Plank with Shoulder Taps:
    • Get into a plank position with your wrists under your shoulders.
    • Tap your right shoulder with your left hand, then your left shoulder with your right hand.
    • Keep your core engaged to prevent your hips from swaying.
    • Perform 3 sets of 20 taps.
  3. Leg Raises:
    • Lie on your back with your legs straight.
    • Lift your legs towards the ceiling while keeping your lower back pressed into the floor.
    • Slowly lower your legs back down without letting them touch the floor.
    • Perform 3 sets of 12 reps.
  4. Bicycle Crunches:
    • Lie on your back and bring your knees towards your chest.
    • Alternate touching your elbows to the opposite knees while extending the other leg.
    • Perform 3 sets of 20 reps.

Stay Consistent and Accountable:

To see real results, consistency is key. Track your progress by taking weekly photos, writing down your workouts, and noting how you feel after each session. Share your journey on social media using the hashtag #BurnWithKearnsChallenge to connect with others and stay motivated.

Celebrate Your Success:

Fitness is a journey, not a destination. As you work towards your goals, remember to celebrate small victories along the way. Whether it’s being able to do more reps, feeling more energetic, or simply sticking to your routine, every achievement counts.

Fit for the 4th:

This 4th of July, aim to be your best self by following the Burn with Kearns principles. Not only will you feel stronger and more confident, but you’ll also be better prepared to enjoy all the activities that make summer in New England so special.

Here’s to a healthier, happier you. Happy 4th of July!

Be relentless,

Coach Kearns

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Read ALL articles by Kevin Kearns – here: BURN WITH KEARNS

Both of Coach Kearns’ books may be purchased on For more information about Coach Kevin Kearns, including scheduling speaking engagements and classes (both online and in person), please contact him at 508-404-8503 or [email protected].Author of “There’s Light In The Tunnel” How to Survive and Thrive with Depression  – “Always Picked Last“ A guide to navigating bullies on Amazon and Audible

Coach Kevin Kearns has been coaching in the world of fitness, nutrition, and tactical self defense for over 3 decades. As the former conditioning coach to 15 UFC Pro Fighters, and ranked in the Top 5 in the UFC , he is no stranger to the the importance of proper nutrition and proper mindset programming. He has long advocated to all his clients – athletes or the general population – about the importance of programming mind, body and spirit. Coach Kevin Kearns BS FMS CPT – Former conditioning coach to 15 UFC Pros Ranked in Top 5 by the UFC Personal Fitness Coach, Author, Columnist, Motivational Speaker, Corporate Wellness Consultant, Youth Wellness Program Provider, Certification Specialist, Personal Self Defense, and Law Enforcement Defensive Tactics Specialist.

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