We use the foam roller every night!  It’s our favorite massage tool for our sore muscles when we can’t get a deep tissue massage. If you’ve never used a foam roller, you’re in for a treat!

Get ready to melt away stress, relax your body, increase circulation and help improve athletic performance with today’s NEW moves! This is the perfect routine anytime, and it’s great for active rest days. Using a foam roller can also reduce soreness the days after an intense sweat session, so we love to end workouts with these exercises as well.

Be sure to keep reading below for our must-know pointers on using a foam roller!

And now… lengthen your body, decrease inflammation and increase flexibility with your new ROLL IT OUT routine!


Make sure you also check out the how-to guide for each move below!

Here’s your how-to guide on each of the foam rolling moves!









Using a foam roller has similar benefits to stretching, helping release tight muscles. It’s technically referred to as self myofascial release, and it’s a little bit like giving yourself a deep tissue massage to release knots and ease tight areas. Doing this regularly helps prevent injuries, improves posture and increases range of motion.

How to do it: It’s best to foam roll after a workout or light activity so your muscles are warmed up, but we also love using it at night to relax.  You can all roll out before a run to help increase circulation. Place the roller behind soft tissue like your calves or thighs, avoiding joints, and slowly start rolling. When you find a tight spot, hold it for 30 – 60 seconds until it releases. It might feel a little uncomfortable or tender, but go at your own pace and follow your comfort level.


Foam rolling is great for anyone, but it’s especially important if you’re active to help with muscle recovery and circulation. Tightness can occur from regular workouts, or even from sitting at a desk on the computer for long periods of time.

Always listen to your body! Foam rolling may be uncomfortable when you’re releasing tension from tight areas, but it should still feel good. Never force or continue to roll in an area where there’s sharp pain.

Do some stretching after foam rolling and drink PLENTY of water afterwards.


Nutrition is also key for refueling and soothing your gorgeous muscles. Join the Tone It Up Nutrition Plan for tons of nutrition advice and THOUSANDS of delicious recipes!

Check out these gorgeous transformations on the plan!

Tone It Up Nutrition Plan Transformations Success Stories Results

Nutrition Plan Become A Member



  1. Thank you so much for this wonderful workout and this terrific challenge. That being said, move 2a and Move 7 both have incorrect pictures.

    1. I also saw their is incorrect pictures I love the printout K&K and that it is mobile so helpful! Perfect for when i can’t access the video! thank you for posting it.

  2. Thank you so much for this K&K! One of my goals for 2016 was to foam roll more and now I have no excuses! P.S. Kat what a babe!

  3. Hi Karena and Katrina

    Thank you SO MUCH for the mobile printables!!! xoxoxoxoxo I always safe all the printable routines to my mobile or tablet, so this is just puuurrrfect!!

  4. Can’t wait to try this out tonight!! I got a foam roller from Christmas so I’m excited to start incorporating it into my workout routine. It hurts SO good! Thanks K&K!! :)

  5. Hi all! Unfortunately, I don’t have a foam roller. Are there any alternatives?

    1. I used this time a roller pillow which is the same size as a foam roller for the first 5 moves,then I switched to a palm sized rubber ball. It doesn’t has the same effect but it’s close to it,I feel that it worked :) My muscles are less sore!

    2. I think I remember K&K saying in one of the Foam Roller Routine videos that you could use a rolling pin. You should spring for the one available from Tone it up right now though because it comes with mini bands too for the same price ($28). It also has a texture to it versus a rolling pin so it gets deeper into the muscle tissue.

  6. Have you guys read the info about using a roller on your IT band? I read that the tissue is non contractile tissue that doesn’t have the ability the shorten and lengthen so foam rolling that area is bad. You should foam roll the muscles attached TFL, gluts, and VL. Site: vitality clinic blog “why foam rolling your ITB is a bad idea”

  7. Hey girls! I’m so excited for this because I’m so sore! Loving the challenge so far and I really needed it to motivate me to get my health in check.
    Just wanted to let you know that I think a few of your pics on the printable look like they might be errors? Move 2B and the hamstrings pics don’t seem quite right.. Just trying to help!
    Thanks for all you do!!! Love you girls!

  8. Just finished my PM workout with this foam rolling moves and added some more moves for the inner thighs, lower back and neck. I just love to place the roll in my neck and slowly turn my head from right to left, perfect massage :) But I am always surprised on how happy you two look when foam rolling, especially the it band and lat hurts so much haha :D

  9. Yeah! So glad you shared a PRINTABLE foam roller routine! I’ve been needing this for a while! Thank you so much! I love it!!! :)

  10. Foam rolling my calves hurt too much! :( Think I need someone to just roll it on the back of them.

    1. I know I’m late seeing this and you may have already figured this out but you could also try rolling both calves at the same time to make it a little less intense (:

  11. yeah thank you so much for this ^printable foam roller routine! I discover foam rolling this the 2014 fall challenge, I in love since! I would love a TIU foam roller, it will be perfect to carry on with me on my traveling.

  12. Love, love, LOVE this workout! The back stretches are phenomenal! You really can’t stretch your back/shoulder muscles better ☺️

  13. I would love to be entered to win the foam roller, but cannot (for the life of me… I have been trying since the new website was launched) figure out how to “Check in.” It is driving me crazy. Can ANYONE help me? Please? :o)

  14. This felt so so amazing! Thanks for this awesome workout. Now I have a way to massage my body without bothering my hubby to do it for me! :)

  15. I would so love to win the bands and foam roller, ball too for that matter, have not been able to purchase because of the strain on my wallet during the holidays……. It’s gonna be a while…. Lol but this is awesome

  16. My first attempt at using the TIU foam roller and what a difference from the one at gym and one at home, the TIU roller really digs and massages sore muscles! Mine are super sore from these daily excersises and this foam roller workout was a felt good pain lol

  17. Love the foam roller! So happy you made this printable. I am excited to hang it in my home gym to always refer to!

  18. This was just what the doctor ordered! I am so sore from the challenge so far! Thank you for this! #TIUteam #Toneitup

  19. Just did this roll out! I didn’t realize how tight and sore I am! I have had a roller forever and haven’t consistently used it. Thank you for the reminder and the boost to take care of myself!!!!

  20. Just completed the foam roller routine! Wasn’t expecting it, but I just broke a sweat! Felt great:)

  21. I am in love with this 8 week plan. I realized after the roll it out, I’m not coordinated enough for the roller.

  22. Thank you sooo much for this workout! I have just started foam rolling (i know!) and it’s nice to know where to start! :)

  23. I can’t wait to try this rollout routine!! I don’t have foam roller for now but I will do this routine ASAP!!!?????

  24. OMG, this foam roller routine is harder than three rounds of today’s Booty workout!!! :-) I also did 30 minutes of cycling. Happy Saturday everyone. #tiuteam #ToneItUp #karenakatrina

    1. Hi!
      If you are feeling any pain, we recommend you speak to your doctor about this! You shouldn’t be feeling any pain or discomfort when foam rolling. Muscle soreness and fatigue is normal, but if you are feeling sharp or dull pain and discomfort, you should probably get it checked out. In the meantime, avoid this particular move until you get to feeling better!

  25. Can we still do the 8 week challenge? I’m a bit late with everything. Will the workouts and directions still be there after the 8 weeks?

    1. You can still join the challenge! We recommend starting with the current week, then going back to week 1 and going from there once the challenge is over. That way you can be on the same week as everyone else right now :)

  26. LOVE Karena’s workout leggings with the faux leather panels. Did they sell this in their apparel line and sell out or where can I get them? Thanks!

  27. Just got my TIU foam roller and mini bands in the mail (super fast delivery) and I can’t wait to try this routine. I love the gifs or moving pictures to show the moves. Awesome job K and K!

  28. Did a spin class this morning and this TIU foam roller was perfect post workout for muscle tension release. Love the live action pics that help SO MUCH when attempting to follow along! Thank you!

  29. i love the frisky fall foam roll video, but it would be awesome if you girls could make another one that’s similar to this routine :) it would be nice to see how to do the shins, booty, etc. (things that aren’t in the Frisky Fall one). Thanks!

Leave a Reply