INSANE CARDIO!

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Are you ready for your NEW Frisky Fall workout!?

Get ready to boost your metabolism and cinch every inch of your body. You’re about to get INSANE with this incredible cardio routine!! If you’re just joining the challenge, sign up HERE!

Keep this new routine as your ‘go-to’ for your morning Booty Call!  It’s perfect anytime. And the best part? It counts as 3 miles towards your 100 by Halloween cardio challenge. Make sure you also follow the rest of your Tone It Up Workout Challenges in your Weekly Schedule. Find them HERE

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Just joining us!? Welcome!! We’re embarking on an 8 week journey to feeling fit, confident and amazing by Halloween. It’s called the Frisky Fall challenge. Find everything you need to get started with this FREE fitness challenge HERE!

We can’t wait to see your pics after you have completed INSANE CARDIO!!!

Hashtag #FriskyFall @ToneItUp!

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To download your printable~ right click this LINK and choose ‘SAVE AS!’

PS- if you’re unsure what ‘Plyo Lunges are… we did them in your 40 minute HIIT workout in your Beach Babe DVD!! It’s where you’re in a lunge position, soft knees at about 90 degrees… controlled and with force, explode up and switch legs and land softly on your feet.  Your front foot should be flat and facing forward and your back toe should be down (heel up) and acting as a stabilizer.

*** Also, if you’d prefer not to run, you can do the cardio on a machine or on the stairs!  Keep the intensity levels and modify the moves so they’re best for YOU! :)

Remember to take 30-60 second breaks between your HIIT sets! 

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AND we uploaded a check-in today!! Did you see?

How cute is the song in the video too!?  Tone It Up girl Karrie Benoit-Morales sent it to us!!! Her soundcloud is HERE 

Want to take your Frisky Fall challenge to the next level!?

Join the Tone It Up Nutrition Program today!

Nutrition is essential when it comes to reaching your health & fitness goals and we have designed the perfect program to help you get and stay lean with our Tone It Up Program & membership!  #TIUnutritionplan

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Learn everything you need to completely transform your body, build lean muscle and enjoy the healthy, energetic life you’re meant to be living! ~ Join the team TODAY! ~

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~ Our beautiful members who have found success with the Tone It Up Nutrition Program!~ 
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Tweet: I'm ready to get Frisky with @ToneItUp for the 8 Week #FriskyFall Fitness Challenge! http://ctt.ec/oGMuU+ 

Excited about Frisky Fall!? Click HERE to Tweet!

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COMMENTS 66

  1. Katie Szabo says:

    Do you do four rounds of the running intervals, followed by two rounds of the plyo moves? Or do you mix the plyo in with the running?

    1. Cara says:

      I had the same question! I’m sure you could do either, but I want to get the most out of this routine!

    2. Brittney says:

      Do your running 3x through, then move on to the toning

    3. toneitupcom says:

      YES! 4 total rounds of RUNNING and then 2 rounds of the plyo moves!!! :) Get it girl!

      1. Susan Johns says:

        Would you recommend doing two sets of running, then one full set of plyo, then repeat all once again? Or would it be better to do all running, followed by all plyo? Or does it not matter?

    4. Claudia Danyluk says:

      If it follows the HIIT routines on the DVD’s I would assume Cardio Toning Cardio Toning Cardio ?

  2. Ashley Anne Schjoneman says:

    Can K&K make a #FriskyFall workout playlist?! :)

      1. Erin Walsh says:

        How about some rock ‘n roll!
        Mike Doughty – Reach Out/Higher State of Conciousness (Cheap Trick cover. Has a great BPM.
        The Used – Shine
        Foo Fighters – Walk
        All on my run and workout playlists. Great motivational lyrics! :)

      2. Ashley says:

        Kanya -The Chainsmokers
        Hilary Duff- All About You

      3. Ashley Anne Schjoneman says:

        Hilary Duff- All About You
        Taylor Swift- Shake It Off
        Jake Miller- First Flight Home
        Katy Perry- This Is How We Do
        Bang Bang- Jessie J, Nicki Minaj, Ariana Grande
        Trey Songz- Na Na
        Chasing The Sun- Hilary Duff
        Shower- Becky G
        Break Free -Ariana Grande Zedd
        Bo$$- Fifth Harmony
        Jessie J- WILD

        :) Thanks K&K!

    1. Ashley Anne Schjoneman says:

      Hilary Duff- All About You

      Taylor Swift- Shake It Off

      Jake Miller- First Flight Home

      Katy Perry- This Is How We Do

      Bang Bang- Jessie J, Nicki Minaj, Ariana Grande

      Trey Songz- Na Na

      Chasing The Sun- Hilary Duff

      Shower- Becky G

      Break Free -Ariana Grande Zedd

      Bo$$- Fifth Harmony

      Jessie J- WILD

    1. toneitupcom says:

      Listen to your body Jennifer and take breaks as needed! We like to break up cardio in the morning and toning later in the day, but if you’re doing the routine’s back-to-back (which is totally fine), definitely take a water break in between! xoxo

      1. Samantha says:

        I think you misunderstood what she was asking – she wanted to know about taking breaks between the sets within the Insane Cardio Workout. I’m guessing taking 30-60 second water breaks between each running set and each toning/plyo set is appropriate here?

  3. Celeste Page says:

    I am new to TIU, what are PLYO lunges?

    1. Susan Johns says:

      “PS- if you’re unsure what ‘Plyo Lunges are… we did them in your 40 minute HIIT workout in your Beach Babe DVD!! It’s where you’re in a lunge position, soft knees at about 90 degrees… controlled and with force, explode up and switch legs and land softly on your feet. Your front foot should be flat and facing forward and your back toe should be down (heel up) and acting as a stabilizer.” You can also google or youtube for a visual example.

  4. tina says:

    I signed up for the nutrition plan.. what do I do from there? I am so confused ! :>

    1. Paula Meehan says:

      Tina, I feel you. I am a bit confused as well. I signed up for the nutrition plan and purchased the DVDs and not sure when to use which DVD.

      1. Susan Johns says:

        The DVD’s you can really use anytime. You can do them for your BC if it’s raining out or you don’t have access to a gym (the HIIT routines from DVD1 and 2 count as miles towards your #100byhalloween! HIIT the Beach 1 = 2 miles, HIIT the Beach 2 = 4 miles! The sunrise routine is a great way to start you day, and the sunset routine is a great way to stretch out after a hard day. K&K sometimes add DVD segments into the weekly routines as well. You can also use them to target certain muscle groups you want to really work on, i.e. do Hula Booty a few times a week or whatever.

        1. Paula Meehan says:

          So it sounds like the program is “2 a days” everyday; BC and a toning routine that are on the weekly schedule like the Frisky Fall week #1 schedule or i can do something from the DVDs that are the equivalent (HIIT = BC; which also counts for #100). Thank you for the clarification and for the #100byhalloween conversion. I saw it the other days somewhere but could not find it today. This was very helpful.

          The monthly calendar was throwing me off a little as well, thinking that was the workout schedule BUT there were hardly any workouts listed.

          1. Susan Johns says:

            Yes exactly :) Not a problem!!

            Yeah, the calendar conflicts a bit sometimes, but it’s a great way to keep TIU as a part of your everyday life by following the little challenges daily :)

    2. Susan Johns says:

      Start out by reading the plan so that you know how to format your meals. Most of the plan is recipes, so don’t feel too intimidated by the size of it. There’s a chart in it showing you exactly what sorts of things you should include in each meal to get the best results, because it’s all about combination!

    3. toneitupcom says:

      Welcome to the team Tina!! Start with either the 7 or 5 day slimdown OR start with the main portion of the plan. A lot of our members like to start by taking one step at a time, like including a healthy breakfast, Meta D and booty call for a week and then moving on from there! Feel free to email us at [email protected] if you have more questions. We’re here for you! xoxo

    1. Meghan says:

      Above they say 3 miles! “Keep this new routine as your ‘go-to’ for your morning Booty Call! It’s perfect anytime. And the best part? It counts as 3 miles towards your 100 by Halloween cardio challenge”

  5. Paula says:

    When will we see a new video from you guys? :)

  6. Jena says:

    Dear goodness. Just finished this and I’m DYING!! Thanks for the amazing workout ladies!! Loved it!!!

    1. Sophia Palomino Rosas says:

      I was so out of breath at the end!!!

  7. twoblooms says:

    If you sign up for the nutrition plan how long are you a member? Is the fee for a the month, the year?

    1. toneitupcom says:

      Once you’re a member, there are no additional fees! Feel free to email us at [email protected] if you have any other questions! xoxox

  8. Amber A says:

    I was wondering if anyone could suggest an interval timer app for androids to use with cardio routines like this. Thanks!

    1. karskeezle says:

      Amber my favorite for just a quick to the point workout is HIIT interval training timer or for a more detailed workout/saving preferences, interval timer AD

      1. Amber A says:

        Thanks @karskeezle:disqus ! I will have to check those out.

  9. Debbie Malave says:

    Loved this workout! I only did 1 round of the 2nd half after running because I took a barre class this morning but boy was it insane! I plan on doing this one again in the future twice through!

  10. Cea says:

    can you substitute jump rope for the jogging/running?

  11. Kate Williamson says:

    Wow! Did this workout and my legs were killing me!!! Great one ladies. This is my first #friskyfall challenge and I am loving it!! 5 miles in to my #100byhalloween

  12. Ciara says:

    Amazing cardio session, those 30 seconds of plyo squats were torture! I still feel like jello 5 hrs later. Thanks K&K :)

  13. Roxane Coryell says:

    You two are so beautiful! And of course skunk1 and skunk2 and monkey (and what about mittens?) are too! Thank you for this motivating video to kick of #FriskyFall!! My birthday is one week before Halloween and I can’t wait to be feeling beautiful, strong and confident for it!

  14. Tiffany Koch says:

    What is the app everyone is using for the list your goals pictures? Super cute!

  15. Sophia Palomino Rosas says:

    When I did this routine yesterday, I barely took a break. So when it says to rake 30-60 seconds break between HIIT sets, when exactly is this???

  16. karskeezle says:

    Hello! Question for K&K or anyone that can help! I’m trying to understand the protein intake. I understand that following the morning bootycall I should have a protein recovery shake/pancake/etc. But when I come back for my evening part 2 workout, should I then have another post protein shake/pancake/etc?

    Secondary question: if I miss my bootycall, should I still be having a protein inclusive breakfast (Perfect fit shake/ pancake/ etc.)?

    Thanks in advance!

    1. Samantha says:

      I’d say protein is never bad to have for breakfast – it will keep you fuller longer than a super carby breakfast! And I tend to do toning right after my bootycall cardio so I don’t have to shower twice a day, but I’d imagine protein is more important for “recovery” after strength training and not as much pure cardio. (The point of protein after is to help build muscle and repair after the workout.) hope that helps!

  17. Jennifer Rose says:

    Where is everyone doing the Insane Cardio? Inside, Outside, Gym?? Seems hard and/or awkward to run on a treadmill at the gym and hop off to do the jumps, squats, etc. I would feel silly outside and I can’t sprint in the house. LOL. Any suggestions? Thanks!! :)

    1. Jennifer says:

      I did the cardio part on a treadmill then I walked back to my apartment and did the toning part there. There’s a gym at the complex I live in so there wasn’t a huge break in between.

  18. Elisabeth Wynne says:

    Are you supposed to just repeat the hitt part or the whole thing where it says repeat the above one time?

  19. Emily says:

    Will you ladies be releasing any updates on the Android version of the TIU app? I really want it :(!

  20. Sara McCahon says:

    I just finished this workout with my baby bump! Whew…we both got a great workout! Any other preggo ladies doing frisky fall?

  21. Nelevp says:

    Just purchased the DVD’s and nutrition plan. But I’m honestly a bit confused about the weekly work-outs… How many days a week you have to do the work-outs? And how many (and which) work-outs per day?

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