Here We Go… Week 7! And the next challenge… ;)


Morning team! We hope you’re enjoying the long holiday weekend.  Take some time to think about all the brave men and women that have given their lives for this country.  Memorial Day is a day to celebrate our freedom and remember those that have made that possible.

We’re going into week 7 of the BIKINI SERIES!  For the next two weeks we want you to do whatever it takes to stay on top of your workouts, healthy eating and positive mindset.  Carefree days, blazing rays and adventure packed getaways are coming up, and this means that now, more than ever is the time to work hard and stay strong. Share your inspiration and stay motivated on Instagram with the hashtag #BIKINISERIES!

 This week’s workouts will challenge you, but it will be so worth it! Be prepared to amaze yourself!  

For everyone who’s asking what’s coming after the BIKINI SERIES ~ we’re going to do a Fit, Fierce & Fabulous Challenge starting June 8th! For all of you that have the 8 Week Bikini Program and Beach Babe DVD, we’re going to start that again too to stay fit all summer long!! #FitFierceFab will be more of the lifestyle challenges the first 28 days and the workouts are all in the 8 Week Plan! The bikini journal is perfect to stay on track :)

We’ll of course still post the weekly workout schedules too for everyone with daily workouts and challenges!

Who’s IN!? Hashtag #BikiniProgram & #FitFierceFab


Also, we have a new #Vlogforsummer up! It’s a sneak peek into our tour. We’re going to be posting a tour recap too! We loved meeting each and every one of you.  It was so cool to see all of you in person that we see check in everyday!  The number one question so many of you asked us was how we balance everything from running Tone It Up, Perfect Fit, traveling, personal life, working out ourselves and sleeping… well, we’re not really sure, haha!  We work over 70-80 hours a week on writing, filming and putting together programs, we have an incredible team at our HQ (many of you met them this week!), we work out about an hour a day and we travel a lot. We also work every Saturday and Sunday which helps spread everything out. We find balance by scheduling in workouts and we just try to make everything fun, no matter what we’re doing! You have to be able to laugh and have a good time even when things get challenging.  A friend said to me the other day~ you girls work so hard, but it’s not stressful because it comes from a place of passion. I’m not going to say it’s not stressful at times, but it’s true.  If you do something out of passion, it does motivate you to jump out of bed in the morning. Passion will drive you to do the craziest of things, but it’s because you LOVE IT! We’re so grateful we can even call this work, because we wouldn’t want to be doing anything else. This community is what keeps us motivated (and sane! haha!)  So thank you to all of you… as we continue to grow we hope to be able to offer you more videos on YouTube, workouts, fitness programs, tools to help you succeed, nutrition products, community events, meetups, tours and beyond! We just want you to be the healthiest and happiest you’ve ever been and to find others with the same ~passion~ as YOU! xx K&K



  1. Diana Fonseca says:

    i need a smaller version of the schedule, any help? :)

      1. Taylor Overton says:

        A little confused! I’m following the 8 week plan and am unsure on if I am suppose to stick solely to the workouts listed there or do those along with the ones listed here as well?? Thanks!


        1. Emma says:

          Hi Taylor – to be honest I take the 8 week plan as my absolute and sprinkle in anything from here too if I have time / energy. K&K produce this for people with varying fitness levels and I try to bear that in mind!

  2. Stefania Rodriguez says:

    does quark work as the post-dinner meal in the 7 day slim-down?

  3. karli_tonesup says:

    Yes! No longer sick and just found out we’re going to a wedding in June so time to really focus. Looking forward to the FitFierceFab challenge too. Love how Tone It Up never ends haha, like if I take a break like I had to this week I can just jump back on, no need to start from scratch like I used to for so many times before.

  4. Cass says:

    Could you please clarify if we are on the 8 week bikini program do we do the workouts in the plan along with the extra workouts listed here? I am confused!

    1. Kailyn says:

      The extra workout are supplement to what is the plan. If you want to (have time) to do all the workouts! Do them!! But I think the ones in the plan are all that they expect you to do! :)

    2. VSfanTIU says:

      Those of us who have the 8 week Bikini plan only need to to stick to the workouts laid out there for us as it is a complete program. The ones in this schedule are more for people who don’t have the beach babe DVDs so that there’s still free workouts they can do everyday.

  5. Christen says:

    OMG! Karena’s bathing suit in “Tuesday” is adorable!!! where is that from!!!?????!!!!

    1. Jennifer says:

      i think it is one of the maaji suits from 2 years ago

      1. Christen says:

        Nah it isn’t maaji, they actually posted who makes it on one of the social media platforms today under a hashtag. But I can’t for the life of me find it again!!

        1. Lindsay Dolan says:

          I saw that hashtag too…but when I went to the website I couldnt find the actual swimsuit! :(

  6. Christina says:

    Wednesday just may kill me between the weekly schedule and the bikini program! I know you girls work hard. I appreciate it so so much. Thank you for changing my life!

    1. Emma says:

      I read ‘Thank you for changing my life, but daym son!’ lol!
      I hear you sister! :D:D:D

  7. Stephanie Dell says:

    Yay so happy to hear about the Fit, Fierce and Fab Challenge! I’m glad that we can all use the book together :)

  8. Christine Acevedo says:

    I absolutely love Karena’s bikini on the Tuesday tab! Where is it from?

  9. Justine Petrie says:

    I was looking through the schedule while babysitting my nephew & every time a work-out came up he pointed out K&K’s tummies & told me he was going to tickle them one day! :-) So cute!

  10. Joy Chara Tilliridou says:

    Ok ladies I have a question… I ordered my copy of #FitFiereFab but it’s not back in stock until June 1st and there is nooo way I will have it out here by the first day of the challenge. I’m assuming we need the book? Because I can order the kindle edition until the actual book arrives :)
    So we are doing the 8 week meal plan that we have for the #BikiniSeries, correct??

  11. Joy Chara Tilliridou says:

    Same here.. I live in Cyprus and the book is back ordered :(

    1. Lena says:

      I’ll be doing my Erasmus year in Cyprus pretty soon! :) I know totally random.
      I’m from Germany and Amazon also said the book is supposed to get here June 11th but I got it all of a sudden last week so don’t worry I’m sure it’ll get to you sooner as well :)

      1. Joy Chara Tilliridou says:

        We can totally do TIU meetups :!)

  12. Katrina says:

    I absolutely LOVED this post!!!! The way you describe your long hours, each week but it doesn’t feel like “work”…. Because it’s your passion !!! ah! I sooo wish I had a job like that :) You two inspire me to be more and DO more for my happiness! Thank you for this motivation!! I needed this <3 Yay for week 7 !!! So crazy we are almost to the end!! (and a little sad.. ! ) xxo

  13. Kristin McDermott says:

    Karena’s Tuesday bathing suit is so cute!!!! Where is it from?

  14. Nikoletta Czank says:

    I saw the Bikini Cardio plan on the site (on Tuesday), and I do not understand exactly. Could you explain me? In round 1 and in round 2 what kind of move can I do? Thanks.

    1. Christina says:

      If you run it this is how I do it. Full Throttle=Run!!! Medium Pace=jog
      Bikini Body intensity=Sprint!! Tone it down=a quick jog, not quite a run.
      now, that’s just how I see it. Really it leaves it open for you to tailor to your ability. You can do it on the elliptical, treadmill, or stairmill. Ive never done the stair mill so I don’t know how it would translate for ladies who do that.
      I hope that helps.

      1. kp_Sparkles says:

        Can you do it with walking too? I’m not sure if I’m ready to run/sprint yet.

        1. Christina says:

          YeS! Girl we all gotta start some where! Use ‘walk’ as your low intensity and just go up from there doing whatever you can. You can do this!

  15. Ashley Anne Schjoneman says:

    OMG I read that they are working on partnering with Target!! That would be amazing!!!! :) :)

  16. Ashley Anne Schjoneman says:

    Love week 7 so far!! The workouts are kicking my butt! 2 weeks left!! :) Then Fit, Fierce, Fab!!

  17. DaniMama_TIU says:

    Hey ladies! Besides Fit, Fierce & Fab, what are some new summer reads you’re looking forward to reading on the beach???

  18. Jessica says:

    #BikiniSeries check in…Hope everyone enjoyed their Memorial day! Feeling good this morning, I did the cardio and toning plus the yoga and abs. Have a nice day! xoxo

  19. Jacqueline says:

    Target closed in Canada :( I hope they find a Canadian partner.

  20. Julie C says:

    Anyone know where Katrina’s blue and white bikini (in the intro) is from?

  21. jojo1090 says:

    does anyone know where Katrina’s pink top/dress is from in the picture for Wednesday’s workout schedule

  22. samantha says:

    i’m confused about Wednesday’s workout… is it 30 mins of cardio, then bikini kettlebell, then under the sea, then lift & tone booty? what about the 8 week nutrition program’s workouts- where would we squeeze in beach bombshell and the mermaid workout? this can be so confusing sometimes! thanks girls :)

    1. sdcounselor says:

      If you’re doing the 8 week it’s 30 min cardio, Beach Bombshell, bikini kettlebell and Mermaid

      1. M says:

        Hey there! Thanks for clarifying! So, just to check, we take whatever the cardio from this page is, and then do whatever the days workout from the 8 week plan is?

        Cheers :)

  23. M says:

    Hey everyone! Does anyone know whether we follow the workouts in the weekly schedule or if we stick to what is in the 8 week Bikini Nutrition Plan if we have it? Im so confused as to which one to follow, coz they often dont match up!

    Thankyou!!! xoxo

  24. Jenique says:

    Just finished this workout and feel great! really proud of myself for pushing through it all!

  25. Jessica says:

    #BikiniSeries check in….I feel the burn, Had to catch up with WEDNESDAYS AND Thursdays workouts xoxo

  26. kp_Sparkles says:

    Why aren’t there anymore printable calendars?
    they were so cute :) I think you should do a monthly calendar and add the weekly schedules to it so we can spend less time writing down the schedule each week. Just a thought :)

  27. Fee Musterfrau says:

    Does anybody know the name of the songs in THE MERMAID?? the music in this video just makes me reakky happy everytime I do the workout! ♥

  28. Diana Fonseca says:

    i am one of the girls who can buy tiu products :( i wish i was able, but no money. The schedules are great thou, how diferent are those from the actual beach babe dvds?

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