Weekly Schedule & September Calendar ♡

How’s your Labor Day Weekend!?  Katrina’s back home with her family in New Hampshire and I’m in Manhattan Beach training for the Malibu Triathlon!! What are you up to!?  Check in with us on instagram! www.instagram.com/karenakatrina #TIUteam

September is here! Crisp days, blazing orange sunsets, pumpkin flavors and changing leaves are awaiting us. And let’s not forget your Frisky Fall Challenge…

Get excited for 8 weeks of amazing workouts, killer weekly schedules, incredible fitness tips, prizes, fun surprises, motivation & more. Your Frisky Fall Challenge starts September 8th!  This month we want you to focus on preparing for success! Fit in those workouts and be sure to plan out your healthy meals from your Nutrition Program in advance! This entire team is here to keep you motivated on track to reaching your goals.

Save your September Calendar below and post it somewhere you’ll see it everyday!

Download your Calendar Here!



✓ Full body + fun!

Happy Labor Day! ☀

First thing this morning, complete your Stars & Stripes routine. Then, enjoy your day!!


Planning a get-together!? Take a look at these mouth-watering Tone It Up Nutrition Plan approved Labor Day recipes.

Labor Day round up


✓ Yoga & Detox!

Start the day with a 30 minute run, or take a spin class!

One of the best ways to get back on track after a fun weekend is with cardio & yoga! Perform the routine below after your run…

These postures tone your arms and core while elongating your body from head-to-toe. 

Click HERE for the music free version!

Green smoothies and juices are great anytime, but they’re particularly helpful when you’re getting back on track. 

Green Smoothie

The recipe below is one of our favorite blends featured from  your Tone It Up Nutrition Plan. See a step-by-step video of us making it HERE

Detox Green Giant Smoothie

*makes 2 servings

  • 2 cups Coconut Water
  • 1/2 cup Aloe Vera juice
  • 1/2 Avocado
  • 1 Banana, sliced and frozen
  • 1 Cup of Kale
  • 1 packet or scoop of Perfect Fit Protein
  • 1/2 Cup of Hemp Seeds
  • ***Optional- 1 or 1/2 Tbs. Agave or raw honey~ depends on your activity level!

Add ingredients in the order mentioned above to your blender. Blend on high for few minutes ~ Don’t forget your shake dance :) Pour into fun glasses and enjoy!

Wild on Wednesday

✓ Cardio & Arms!

Start the day with 30 minutes of cardio, your choice!

Head to the gym, go for a run, try a spin class or take a look HERE for some team favorite routines!

Next up, tone those arms….

This is the ultimate arm defining routine!  

Want to jam out to your own music during the workout!? Click HERE for the music free version.

Download your printable HERE ~ Just Right Click and Select “Save Link As…”

Add another round of arm toning moves with Bikini Arms from your Beach Babe 2 DVD!

This routine targets your biceps, triceps, shoulders for strong arms you’ll be proud of. See a preview below…

Order your DVD or download your digital copies of the Beach Babe DVD here!


✓ Abs & Booty!

Start the day with a 30 minute run!

After your run, or later in the day, complete the two routines below for an amazing toning combo ~ Abs & Booty!

Sleek & Slender Abs

Download your printable  HERE! Just Right Click and select ‘Save Link As…’

Brand Spankin’ New BOOTY

Download your Printable HERE. Right Click and Select “Save Link As…”


✓ Frisky Friday!

Who’s excited for fall!?

In honor of your #FriskyFall challenge launching on Monday,  we’re giving you a taste of what’s to come with a double full-body challenge !

The Frisky Fall challenge is 8 weeks of daily workouts, challenges, killer weekly schedules, prizes and some BIG surprises for all of you members on the Tone It Up Nutrition Plan!


This workout is perfect to take to the gym, park or do right at home! Get ready to work your legs, thighs, booty, shoulders & core…

Get your full printable HERE. Right CLICK and select “SAVE AS…”

Saturday & Sunday

✓ Stretching & Arms!


Give your muscles a good stretch with this full body lengthening routine! These stretches are perfect if you’re training for a race!

Take a look HERE for more race training tips along with full training calendars! 

  Get your Triathlon Stretch Printable Workout HERE! Just Right Click and Select “Save As…”


Spend today relaxing and getting ready for the week ahead. Plan for success!! Take a look at your Tone It Up Nutrition Plan for a full guide of what to eat and when to prep those healthy meals! 

Squeeze in this short & sweet routine below to tighten and tone your arms. Grab a pair of 5-8 pound dumbbells and watch your follow along video below…

Download your printable HERE. Right click and select “SAVE AS…”

  • moonhonu

    awe . the pic of lake winnepesaukee makes me homesick!

  • Ashley Anne Schjoneman

    Frisky Fall is just around the corner!!!

  • Christi Mackey

    yay!! can’t wait for #friskyfall !!!!

  • Molly Meehan

    I would love another great kettlebell workout in the #friskyfall challenge!!

  • Jennifer

    Routines using stretch bands would be nice and very helpful! Looking forward to the frisky fall challenge!

  • tiulove

    A new routine for the gym like the toned up one, and more follow along hiit workouts would be amazing for frisky fall! Thank you ladies for all you do!

  • onyxisbetter

    i’m really looking forward to the #friskyfall challenge but am a little confused as to where i go to find new updates for the nutrition plan (i’m a member). any suggestions, girls?

  • kbugz

    i’m really looking forward to the #friskyfall challenge but I’m a little confused as to where I go for updates on the nutrition plan (I am a member but I seem to be having trouble figuring out where to go for the updates). any suggestions?

    • toneitupcom

      All plan updates are emailed to you when they become available. The latest update was the Summer Sizzle edition. If you didn’t receive it, email us at contact@toneitup.com and we’ll be sure you get it! xoxo

  • Tam

    Hi phemfit! I just wanted to say, thank you for all you do with making the workout plan simplified for us on a weekly basis. It is appreciated more than you know.

  • Theresa

    When will the tone it up yoga mat be out?

  • Kate

    I’m excited to start the #friskyfall challenge, does anyone know if this is free? Or does this require subscription like the nutrition plan? Thanks!

    • Liesl

      All their workout challenges are free. They may have something only for nutrition plan members (like special prize drawings) but they post all the workouts so everyone can see them.

  • gamerchic

    Something I’d like to see is alternate movements for people with issues like bad knees etc. It would be helpful to have at the start of a new move, just have Karena or Katrina show another way to do the move for bad backs or knees for example before proceeding with the workout.

  • Katie Jensen

    I love the picture of you two at the lake with no make-up! You’re so beautiful!

  • Kathryn

    I am having some issues finding where to sign up for the frisky fall challenge. I have done the other challenges (love you body for valentines day etc) and there was always a place to sign up for the challenge on the website am I missing it this time?

  • Kathryn

    Can anyone tell me where to sign up for Frisky Fall?

  • Victoria Selden

    I would love more HIIT printables, when I am not able to run! My muscles have gotten used to the LYB HIIT

  • Sophia Palomino Rosas

    For the first firskyfall routine, do you repeat 4x from the jogging or the tone it up?