Bikini Series Total Body Sculpt In 7 Workout!

Hi beautiful! How are ya feelin’ today? We’re four days into the BIKINI SERIES and girl you’re on fire!🔥As we head into the weekend, keep up your incredible momentum!

Today we’re sharing a total body routine that’s perfect for a quick toning sesh — it works your entire body in just seven moves! We love fast and super effective routines like this because they majorly boost your metabolism and sculpt your total bod FAST. You can squeeze this in anytime ~ before work, on your lunch break, when the kids are napping, or when you’re traveling. Or you can pair this routine with any of your other fave TIU workouts! And remember, you can head to your Studio Tone It Up app any time for tons more toning and all your Bikini Series workouts!

And because we love you SO much, we’re sharing a bonus recipe with you today! Make this delicious smoothie after you crush your workout! It’s full of body-loving nutrients and has plenty of protein to replenish your gorgeous muscles. Plus it’s full of peanut butter goodness cuz that’s Miss Karena’s fave! 😻

Snap a pic of your smoothie and share it with us on the ‘gram!

Love you girl!!

Get your Bikini Series workouts in your Studio Tone It Up app for iOS and Android!

You can also watch on YouTube & Apple TV HERE!

Download your printer-friendly version HERE!

Peanut Butter “Secret” Smoothie

Shhhhhh!!!! 😌

Makes 1 serving


1 scoop Tone It Up Peanut Butter Protein

1 Tbsp. peanut butter

1 frozen sliced banana

1 cup almond milk

1 Tbsp. flax seed

2 tsp. cacao powder

Cacao nibs (optional)


1. Blend all ingredients except cacao nibs until smooth. Top with optional cacao nibs & enjoy!


  1. Yum!!! Can’t wait to make this shake! And do the exercise 🤗 also question…I’m a breastfeeding mama and I noticed you don’t say how many calories each meal is. The main nutrition guide shows but I don’t see it on the bikini series. Unless I’m not looking in the right spot. My milk supply is plumating so I wonder if I’m getting enough calories. Ahhh help!!

    1. @stina17….I’m an IBCLC…You’re definitely correct to be interested in eating enough calories, but if you have concerns about your milk supply, remember that your own body is not the only one to pay attention to to find out about your supply. Is baby still gaining weight? Or making wet/dirty diapers? If so, your milk supply is fine! After a while, your body becomes more efficient at making milk at the times of day when baby eats, so it might seem like your milk is decreasing. Has baby started solid foods? If so, your milk supply will dip because your body realizes it doesn’t need to make quite as much because baby isn’t eating as much of it. Obviously, like I said at the beginning, you definitely need to eat enough for your own sake, but often, baby’s behavior, etc is the best way to know if your supply is decreasing. And it’s never a bad idea to talk to your doctor if your concerned…or a lactation consultant in person. :)

      1. thank you so much for all the info. Baby is still gaining weight and has wet diapers. We do supplement her sometimes because i usually can only get about 3 oz each time I pump, but I pump any time we give her the bottle. We just started her on solid foods the other day. Thank you for your in site! I appreciate it :)

        1. @stina17 I am pumping as I read this hahaha I’m breastfeeding a pretty solid 10 month old and I only get about 10-12 oz a day pumping 3x. He’s been on solids since 4 months so he doesn’t need lots of milk anymore. It’s fascinating how your body reads their needs.
          I have been taking ashwaganda and fenugreek, they seem to work better then the oatmeal. I ate oats every day for 3 years and it didn’t increase my supply. Every body is different…Good luck !

    2. I’m not a professional (she had wonderful advice), but I recently weaned a 15month old. How old is your baby? Are you hydrating like crazy? Are you hungry and not eating because of the plan? Your aim shouldn’t really be to lose tons of weight if you want to maintain supply. Also is this workout way more strenuous than what you were doing previously? If so, back off a little. You’ve gotta take care of you so your bod can take care of your baby. Good for you for being in tune and noticing things happening with your body. Good luck!

      1. Thanks for the advice doll! My baby is 6 mo and I am staying hydrated! Drinking more water today though then usual. A straw makes it so much easier ;)

    3. Congrats mama!!! When you’re breastfeeding, you probably heard that you’re burning through an additional 400-600 calories a day. You want to keep your energy levels up and fuel your body with more healthy calories throughout the day! On the Tone It Up Nutrition Plan, you can easily add healthy, nutrient-dense calories from foods like avocado, nuts, seeds, nut butters, coconut, and healthy oils. We recommend checking out the Calorie Add-Ons page in the Plan! And check out my first pregnancy vlog here! I’ll be sharing tips and tricks throughout Bikini Series for new and soon-to-be mamas!! ;) And it’s always a good idea to consult your doctor with any questions!

      1. Yay! Thank you :) I forgot about the add on page. I’ll deffanitly check that out and do that. Also I’ll check out your vlog! And congrats! So excited for you and Brian 🤗 your going to looooove it!

    4. HI Stina!

      Here’s a recipe I used to increase supply whenever I felt like I was running low. These are just approximate measurements and feel free to adjust according to your taste! Just an fyi: flaxseed is super amazing for increasing supply – add it to everything you can! ;)
      Boobie balls: (Thanks for the name, husband lol!)

      1 cup oats
      1/2 cup flax
      1/4 c honey
      1/4 peanut butter
      Unsweetened coconut flakes to taste
      Cocoa nibs or carob chips to taste

      Roll into balls and refrigerate. If you can find some Brewer’s yeast throw a little of that in there too!

      Good luck Mama!

      1. Heather these look AMAZING! I just took a screenshot to make tomorrow :) breastfeeding a 6mo old over here. @Stina, I’ve been following the plan and workouts since being cleared after having my son and I almost ALWAYS add more to my meals. I have avo toast and an hour later a smoothie, an apple between m2 and m3 (if needed) and even a muffin or two between meals 3 and 4 or 4 and 5 depending on the time of day. We need it since we’re burning so many calories! The weight WILL still fall off as long as you’re following plan guidelines and getting your daily moves in! This plan is amazing and I promise you’ll have success! Good luck mama!!

      1. Thanks Doll! I’ll watch the vlog for sure! And congrats to you! So happy for you guys. It’s the best 🤗

  2. This workout looks so AWESOME!!! Can’t wait to get home tonight to try it out.

  3. Daily moves and sculp in 7 complete! I got to sneak in an early workout during nap time. Sore, but looking forward to tomorrow.

  4. This workout was great! Going to try the smoothie now although I don’t have the pb protein yet so I am going to use vanilla and add in powdered peanut butter!!!

  5. LOVED this workout! ❤️ The moves made me feel so strong! 💪🏼 Also, this smoothie is SOOOO GOOD! 👅 It seriously tastes like dessert! How can this be good for me?!? 😂

    1. Isn’t it SOOO delicious?! We’re obsessed!!! And it’s packed with protein so it’s amazing for you! xxo

  6. Loved this workout! I couldn’t participate in the 7 minutes abs though because I am pregnant and wasn’t sure about safety etc. Any tips or feedback on ab work for expecting mamas would be greatly appreciated! Thanks much!!! xo

    1. Congrats babe 💕 I shared lots of tips and modifications for expecting mamas in my first pregnancy vlog here! xxo, Kat

  7. looking forward to doing this one after work tonight. I need to get the protein powder so I can start making the smoothies!

  8. Great moves!
    About the protien shake, are you considering to do some alternative ones with out nuts? Because I have nut allergy (and other food allergy) and would love some alternative ideas to your recipes 😊

  9. Total body burn ! and wow the Abs on studio tone it up triple burned ! I am have the secret smoothie asap ! ! have a great workout ladies!

  10. Thanks so much, can’t wait to go try this workout out at home! I was just wondering, where do you guys get your aamazing swim wear?

  11. I just have to tell the funniest story! So I was doing this workout on Studio TIU at the gym today and, out of the corner of my eye, I see these 2 girls simultaneously doing the moves I was doing, so I just turned my phone slightly so they could see the workout, took out my headphones so they could hear it too, and the three of us did the rest of the workout together! And then we repeated the video! So long story short, I now have 2 new gym buddies because of TIU haha :)

    On a different note, does anyone know where Kat got her mint blue marble leggings that she’s wearing in the new Daily Moves gifs??? They are gorgggggg!

  12. This was such a great workout!
    The Peanutbutter Smoothie was absolutely delicious!! Thank you Ladies!! Xoxox

  13. Does anyone know roughly how many calories this burns? I’m logging what I’m eating / workouts I do in an App so just interested to know roughly how many cals this one burns 👙

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