The 1st BIKINI SERIES Weekly Schedule! ☀
The BIKINI SERIES happens just once a year! This is your chance to be a part of it and get into the best shape of your life!! Sign UP NOW! Your ultimate fitness & lifestyle challenge kicks off tomorrow!
You’re going to unleash your inner Bombshell!!
You’re going to work hard, build strength, make lasting friendships, and amaze yourself in every way. Come beach days, you will feel fit, confident, happy and like the beautiful beach babe that you are ~ You’re going to be in the best shape of your life!! Watch out summer, because here you come…
You have a beautiful body that’s strong, capable and yours for your entire life! This incredible team is here support you. You CAN do this!
Follow these challenges every day and we promise that by summer everyone will ask what you’ve been doing, why you’re glowing, why your eyes are sparkling and why you’re in such a great mood.
Everything about you will embody the sweet, carefree essence of summer!
Also, all lifetime Member’s of the Tone It Up Plan keep a lookout for your newsletters every Thursday with exclusive summer tips! Last week you received exclusive tips on how to rock this challenge along with a fresh, new grocery list filled with our seasonal faves! If you didn’t receive your email, take a look at the Members Only group in the Community, under ‘Discussions.’ We post the newsletter there every week!
If you’re not a member yet, Welcome!! See our Tone It Up Program HERE!
Where will your Daily Posts Be?
We’ll be posting daily challenges, motivation and special videos on ToneItUp.com, Instagram on both of our accounts, @KarenaKatrina & @ToneItUp and on twitter. Make sure you’re signed up for the BIKINI SERIES newsletter too!! The form is up top and below :)
Where do you Check in?
Checking in with us and each other is easy! Check in with each other in the Tone It Up Community~ community.toneitup.com, twitter twitter.com/ToneItUp or on instagram #BIKINI SERIES. We’ll also be posting often to the blog at ToneItUp.com
We will be choosing winners EVERY WEEK! Tomorrow’s Motivation Monday BIKINI SERIES post is all about the prizes, how to win and MORE :)
Where do you start?
Start right here, right now! This is your Weekly Workout and motivation schedule for the next 7 days! Every week we post it on Sunday under the FITNESS TAB. See below for your daily challenges and grab your planner to start planning a time every day to complete your workouts. Your first challenge is to visualize and #CreateYourSummer ☀ Find it here!
Each day you’re going to be completing both cardio & toning workouts along with a special Sunset Challenge for an extra dose of motivation! We like getting our cardio in first thing in the morning, as our AM BootyCall ~ but if that doesn’t work with your schedule, just be sure to fit it in anytime!
Make sure you come back here, on ToneItUp.com each day, for all the daily tips, NEW workouts & more! Tomorrow’s post is all about your prizes, #createyoursummer challenges and more!
Ask all your friends to join you too! Let’s get summer ready, together!
☀ Things are about to get wild, so get ready to discover a part of yourself you never knew existed. Dive in with an open heart and mind and you’ll find success in every aspect of your life…
Every day, we want you to complete at least 20-30 minutes of cardio. That’s only 2% of your DAY!!! See all of our favorite cardio routines for summer HERE. What about ‘off days’ or ‘rest days’? We still challenge you to get moving for an active rest day~ go for a walk, a bike ride or take a yoga class. This way, your daily workout is part of your routine and lifestyle. You’re also going to be TONING IT UP every day :)
If you’ve joined the BIKINI SERIES before… you guessed it!!! We’re challenging you to complete at least 100 miles by June 21! That’s an average of 1.7 miles a day!! We know you can do this!! For our more advanced Beach Babes, we challenges you to 150 miles, for 2.6 miles a day! Use the hashtags #100BySummer & #150BySummer~ we’re all watching and holding you accountable!
What counts as ‘MILES’? Jogging, running, biking, swimming, dancing, jump roping and any additional movement you add to your day that makes you glow! For your daily cardio, choose your favorite activity or complete one of the routines HERE!
- Biking: Divide your miles by 3. ex. 9 miles = 3 miles
- Swimming: multiply by 3! ex. 1 mile swim = 3 miles
- Beach Babe DVD: 40 minute HIIT = 4 miles!
Don’t go crazy trying to figure out the miles… as a general rule, about 10 minutes of intense cardio= 1 mile ;)
*** Do not ‘run’ your miles every day. Remember to mix in spin class, boxing, biking, stairs, elliptical!!
Here’s your brand new cardio routine that you can do ANYWHERE!! Whether you’re on the stairs at home, outside, on a spin bike or elliptical~ you can spring into summer! See more cardio routines here. Don’t forget to check out the new BIKINI SERIES music mix HERE!
What is my Booty Call Workout?
It’s not what you think. #BootyCall® is your morning cardio! This team wakes up 30-60 minutes early to sneak in a fat burning workout – a walk, jog, yoga, workout DVD – anything! Just get moving first thing to burn stubborn fat, awaken your heart and mind, break a quick sweat and to start your day off a few steps closer to your goals. We promise, this will become a habit. We are not naturally morning people, but this is something that is part of our day.. if we don’t get it in, we don’t feel right! If you want, coffee and a piece of fruit is best before your workout and then having your recovery breakfast after~ Tone It Up Waffles or something from the Tone It Up Nutrition Plan!
We’re counting on you in the morning. Imagine us waking you up and saying ‘DO THIS FOR YOU! You will not regret it’. Your alarm better be set!! :) Set it 30 minutes early & sneak it in! Studies show that people who workout first thing in the morning burn a slightly higher percentage of fat AND are more likely to stick to a program. It increases your core temperature for the rest of the day :)
Do you prefer to workout later in the day? That’s okay too! Add 1 mile or 10 minutes to your cardio routine.
What about Nutrition?
Most of you know that we have our Tone It Up Program and membership. We also included some tips and recipes HERE to stay on track through the challenge! Nutrition is just as important as exercise- if not more, for disease prevention, weight control, energy & vitality!
Did you see your first challenge!? It’s all about visualizing and creating your summer!!! See all of the posts so far on instagram at the hashtag #createyoursummer :) Tomorrow we’re going into more depth on visualizing your summer and making it the best one yet!
Today we want you to focus on goal setting :) We want you to journal your BIKINI SERIES goals! Write out where you want to be by the first day of summer☀ How do you want to feel? What will you have accomplished? What is truly standing in your way to reach this? How can you overcome it? How can you make this your commitment for the next 8 weeks? Map out how you will make this 8 weeks of progress and change. What are your common downfalls? Food choices? Weekend events? Pressing snooze in the morning and missing your workout? Write them down and decide how you’re going to improve!!!
Now Journal 5 Things that You have Successfully Accomplished… and get used to it ;) We want you to journal 5 things you’ve done well over the past 3 months. Multi-tasking, you’ve been a great mom, friend or girlfriend, you were promoted at work, you tried a new workout class, or you signed up for the BIKINI SERIES! We want you to continue this every week for the BIKINI SERIES. It makes a huge difference when you journal your accomplishments so you can see how far you’ve come.
Get organized! Set yourself up for success. We’re setting out 3 outfits for workouts the rest of this week. We’re also packing our gym bag with everything we need. Today is also a great day to go grocery shopping and clean out that fridge and pantry!
Team Up~ Ask a girlfriend, family member or someone in the community to commit to the challenge with you!!
PLAN YOUR WEEK!!!! The following weekly schedule is an outline! If you like to attend a special spinning class or you love a certain yoga instructor, make the schedule work for you. You can swap out workouts with ones you love!! Just make sure you fit it in!!