Girl Squad Workout ~ Total Body Routine To Do With Your Girls

With girlfriends by your side, everything is better and anything is possible! 👯 Whenever I need a lil’ boost during a workout, I turn to Karena or feel your energy in a Tone It Up App class and I’m instantly motivated. That’s what the #TIUTeam is all about ~ making each other stronger and having fun doing it!

To celebrate our amazing, supportive community, we have a booty-kicking team workout in your Tone It Up App today! Best friends Stef and Chyna lead you through partner exercises to sculpt your booty, legs, arms, and abs with bursts of heart-pumping cardio mixed in too! You can also do the moves  solo ~ we’ll be there with you cheering you on!

To give you a sneak peek of your Girl Squad workout, we picked five of our favorite moves. You don’t need any equipment ~ just grab your girls and have the best time! Remember to check in with us after on Insta #TIULoveYourBody. We’ll be looking out for ya!



Girl Squad ~ 5 Partner Exercises for a Fun Full-Body Workout

If you have a girlfriend with you, do the moves as shown below. Sweating solo? Totally cool! You’ll just pick one side of the move to start with. Do 2 – 3 rounds of the circuit below to tone every major muscle in your beautiful bod. Let’s go!

Push-Up + Squat

Sculpts your core, arms, and legs!

Push-Up: Begin in a plank position with your hands directly under your shoulders. Make sure your body is in a straight line from your head to your ankles, and your core is engaged. If you have a partner, she’ll hold your ankles, feet off the ground. Bend your elbows and lower your chest to the ground, then press back up. If you feel your back arching or have trouble getting back up, drop your knees to the mat for a modified plank position.

Do 15 reps.

Squat: Begin standing with feet hip-width apart. If you have a partner in plank, stand between her legs and hold her ankles, arms down by your sides like a suitcase squat. From standing, lower into a squat by pushing your hips down and back. Then stand back up.

Do 15 reps.

Single-Leg Squats

Tones your booty, legs, and core!

If you’re with a partner, cross your arms, and grab her hands. If you’re by yourself, you can hold onto the wall or a chair for extra support. Begin standing with feet hip-width apart. Lift your left leg a few inches off the ground and hold it there. Lower down in to a squat on the right side, by sending your hips down and back. Stand back up. Alternate sides.

Do 15 reps on each side.

Plank Hold + Lateral High Knees

Gets your heart revving, core burning, and legs working!

Plank: Get into your plank position on your forearms, with feet as wide as the mat. Make sure your body is in a straight line from your head to your ankles, and your core is engaged. If you have a partner, she’ll do high knees over your legs.

Hold for 45 seconds or until your friend finishes her high knees.

Lateral High Knees: Start standing with feet hip-width apart, arms bent at a 90-degree angle, palms facing you. Lift your left knee up toward your chest then quickly alternate sides, lifting your right knee up toward your chest. As you drive your knees up, move to the side, and pump your arms back and forth. If you have a partner holding a plank, do your high knees over her legs, moving side to side.

Do 15 reps, alternating legs.

Sit-Up + Tricep Dip

Targets your triceps and abs!

Sit-Up: Begin sitting, with feet flat on the floor, knees bent and hands across your chest. Slowly roll onto your back down to the ground, then sit back up. If you’re working with your BFF, she’ll have her hands on your knees for the tricep dip.

Do 15 reps.

Tricep Dip: Begin sitting, with feet flat on the floor and hands placed behind you, fingertips facing you. Lift your hips off the ground, then bend at the elbows to lower down toward the ground, keeping your hips lifted. Press back up. If you have a partner, you’ll place your hands on her knees instead of the floor, performing the same move.

Do 15 reps.


Sculpts your obliques and legs!

If you’re exercising with a friend, begin on your backs, knees bent 90 degrees with feet in the air, and heels pressing against each other. Place your hands gently behind your head. If you’re solo, you’ll start in the same position, but without your feet touching another person. Lift your shoulder blades off the ground. Extend your left leg straight and twist your body to the right so that your left elbow meets your right knee. Switch sides.

Do 15 reps, alternating sides.

Want more fun, total-body workouts? Join the Tone It Up App today and get hundreds of workouts for your abs, booty, back, biceps, and beyond! Start your 7-day free pass here!