K+K SLAY | FEATURED FROM BEACH BABE 4!

HOLD ONTO YOUR MAT!!!

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It’s WEEK 3 of the BIKINI SERIES!! You’re sweatin’, burnin’ and completely knocking every challenge out of the park! Your #TIUBIKINISERIES check-ins have been such an inspiration to Karena and me ~ we’re so proud of this team!

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For today’s Tone It Up Tuesday, we’re featuring the BONUS workout  from Beach Babe 4, YUP!!!!

SLAY with K+K!!!

YASSSS girl!!!!

This is one of our favorite workouts from your Beach Babe 4 program! We’re talking about a HIIT routine to remember. You’ll raise your metabolism, tone your ENTIRE gorgeous bod and feel incredible afterwards.

Follow along in the video below and SLAY this workout with us!!

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Using Apple TV? Watch from YouTube HERE!tiu-line1

MOVE GUIDE

Download your printer friendly Move Guide HERE!

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      MOVE 1: SIDE STEPS

      Warms up your legs, arms and core!
      Start with your legs shoulder-width apart and arms by your side. Step a few inches to the right with your right foot and follow it with your left while raising your arms above your head. Lower your arms as you step back to center. Repeat on the opposite side.
      Continue for 30 seconds.

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      MOVE 2: JUMPING JACKS WITH A KNEE KICK

      Raises your heart rate and kick starts your metabolism!
      Begin with your feet shoulder-width apart and arms by your side. As you hop into the air and raise your arms above your head, kick your left foot behind you.
      Lower your arms back to your sides as you land and repeat the move with your opposite leg kicking behind you.
      Repeat for 30 seconds.

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      MOVE 3: KAT KICKBACKS

      Tones your booty, core and shoulders!
      Begin in down dog with your right leg in the air and bent at the knee. Slowly lower your body and knee down in one fluid motion until you are in plank position with your knee hovering just above the ground. Return to starting position.
      Continue this movement for 15 seconds then switch sides.

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      MOVE 4: FALLEN TRIANGLE WITH A JACK

      Strengthens and sculpts your waistline, core and inner thigh!
      Begin in a plank position with your hands directly below your shoulders. Hop your feet out and immediately back in. From plank position, twist to your right side and lift your right arm up. Kick your left leg through and straighten it out in the air in front of you. Return back to start.
      Continue for 30 seconds, alternating sides with each rep.

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      MOVE 5: SINGLE LEG DEADLIFT PULSES

      Tightens and lifts your booty and strengthens your hamstrings.
      Begin with your feet together and your weight shifted into your left foot. Hinge forward from the hip, raising your right leg behind you and maintaining a slight bend in the left knee. As you lean forward, complete four small leg lift pulses with your right leg. Slowly lower down and repeat on the opposite side.
      Continue for 30 seconds, alternating sides with each rep.

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      MOVE 6: JUMP SQUATS

      Increases your heart rate, raises your metabolism and tones your booty and legs!
      Begin in a squat with arms in front of your chest. Make sure your knees don’t go past your toes. Jump into the air and straighten your arms behind you. Softly land on your feet back into a squat.
      Continue for 30 seconds.

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      MOVE 7: LUNGE IT OUT

      Tones your thighs and booty!
      Begin with your left leg in front of you and your right leg behind you.
      Slowly lower straight down until your left leg forms a 90 degree angle. Make sure your knee doesn’t go past your toes!
      Continue for 15 seconds then switch sides.

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      MOVE 8: PLYOMETRIC LUNGES

      Raises your heart rate and tones your booty and legs!
      Begin in a lunge with your left leg in front and bent at a 90 degree angle.
      Jump into the air and switch legs so that you land softly in a lunge with your right leg forward.
      Continue for 30 seconds, alternating with each rep.

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      MOVE 9: STANDING SIDE CRUNCH

      Tightens your waistline!
      Begin standing on your right leg with your left leg hovering in the air to the side. Raise your left arm above your head.
      Slowly raise your left knee up while lowering your left elbow down to meet it. Return to starting position.
      Continue for 15 seconds then switch sides.
      Follow this move immediately with 30 seconds of high knees!

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      MOVE 10: TRICEP PUSHUP WITH BOOTY KICKBACK

      Tones your triceps, chest and booty!
      Begin in a tabletop position with your hands on the ground directly below your shoulders. Keep your elbows tucked by your side and kick your right leg back behind you as you lower down to the ground to perform a tricep pushup. Return to starting position.
      Continue for 30 seconds, alternating leg raises with each rep.
      Immediately following this move, perform 30 seconds of stationary jump rope!

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      MOVE 11: CRAB UP!

      Tightens your tushy, arms, core and legs!
      Begin laying on your back with your knees bent.
      Use your left arm and right leg to lift your body up while raising your left leg in front of you. Reach your right arm forward and touch your left toe. Slowly return to start.
      Continue for 30 seconds, alternating sides with each rep.

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      MOVE 12: ULTIMATE BOOTY BURNER!

      Raises your heart rate and tones your shoulders, booty, hamstrings and core!
      Begin in a reverse table top position with your booty hovering just a few inches off the ground.
      Press up through your hips and down into the ground through your heels as you lift your left arm and stack your shoulders. Keep a tight core as you rotate around and continue to push forward through your hips.
      Return to starting position. Continue for 30 seconds, alternating sides with each rep.

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      MOVE 13: SIDE PLANK DIPS

      Tightens your waistline and strengthens your shoulders!
      Begin in a side plank with your right arm down and left raised above your head.
      Using your core, lift your hips up. Slowly lower back to starting position.
      Continue for 15 seconds then switch sides.

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      MOVE 14: MOUNTAIN CLIMBERS

      Increases your heart rate and tones your entire core!
      Begin in a plank position. Bring your left knee up toward your chest. As you return it back to the ground behind you bring your right knee to your chest.
      Continue “running” in place for 30 seconds.

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Let us know what move you totally SLAYED! Don’t forget to check-in on Instagram and in the Community using #TIUBIKINISERIES and #TIUTeam!

XXO

K+K

Make sure to check out your Weekly Schedule to plan out the rest of your week! Sign in to ToneItUp.com HERE to find your Weekly Schedule & Daily Moves!

Loved K+K Slay?! If you don’t already have the new Beach Babe 4 workouts, grab them HERE!!

Take your BIKINI SERIES workouts to the NEXT LEVEL!! Premium workouts for less than $4 a workout!!! WOOT WOOT!!!

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