Hi beauties!!
Hope you had an amazing holiday weekend. It's time to put your body and booty first... so set that alarm 30-40 minutes early to sneak in your fat burning workout. Just imagine us waking you up and saying,
'You'll feel better the rest of the day. You won't regret this, so wake up & do this with us! You deserve to do this for yourself!'... okay yes, & then cracking the whip!!!
It can be a walk, jog, yoga, workout DVD- anything! Remember, studies show that people who workout first thing in the morning burn a slightly higher percentage of fat, have more energy, eat better throughout the day & stick to a program. If you miss your morning booty call workout... add 1 mile later :) This can be a jog or walk!
Below is your new bikini workout!!!! Did you know your Bikini Calendar lasts through June 11th? Check it out here... http://tiny.cc/BIKINI-CALENDAR
-Enjoy your night BOOTYLICIOUS :)
Your trainers, Karena & Katrina
Forward this Bikini Booty Call with your friends ;) Spring into Bikini Season with me!
Bikini Body MAX BURN!
- 20 jumping Jacks
- 10 burpees- click here if you don't know what a burpee is! :)
20 lunges - 5 minute jog
- 10 push-ups
- 10 dips
- 20 lunges
- 5 minute jog
- 20 second plank on hands
- 20 tummy tucks
- 5 minute jog
- 20 bicycle crunches
- itty bitty routine!!
itty bitty Bikini workout!! Tones the abs & love handles :) PRINT YOUR WORKOUT HERE! http://tiny.cc/itty-bitty
Sign up for the Bikini Challenge here
Have you tried our other HIIT workouts?
This video includes burpees & Tone It Up Tummy Tucks!!
- 2 Minute Brisk Walk
- 4 Minutes Jog
- 10 Second 'Sprint'- this can just be as fast as you can
- 30 Second Run (slightly faster than your Jog)
- 10 Second 'Sprint'
- 4 Minutes Jog
- 2 Minute Brisk Walk
- Take a breather with water!!!
- Repeat this 1-2 more times!!! :)
-
10 jumping jacks
-
20 squats with a knee raise (same as best circuit workout on toneitup.com)
-
30 lunges
-
40 wall arm toners-- chest & tricep (standing against a wall, angle your body. Begin with 20 push-ups with your hands wider than your shoulders and chest level. Then do 20 with your hands in line with your chest and shoulders. Tuck your arms into your sides & do tricep wall push-ups!)
-
50 second plank
-
40 bicycle crunches
-
30 lunges with a BOOTY KICK BACK! -when you come up from a lunch, kick your back leg up toning your booty!
-
20 squats with a bicep curl (use weights or water bottles)
-
10 jumping jacks
Workout #1: HIIT Treadmill Workout: Intervals with an incline.
Warm-up: 5 minute walk or jog at a comfortable pace. Find a Challenging Treadmill Setting: Find a treadmill setting that you can sustain for no more than one minute. Set your incline and speed to a slightly higher than what you are comfortable with. Learn what your one-minute limit is. After one minute, you should feel like you just sprinted away from a cheetah ;). 1 Minute Work – 2 Minutes Recovery: Next, after going all-out for one minute (the work interval), slow down for two minutes (the recovery interval). Everyone's recovery interval will vary depending on your fitness level. “Easy” may be a 2.5 mph walk at zero incline, or a 3.5 mph jog. After two minutes in recovery, you should feel ready to go full force again. Your heart rate will stay elevated through the entire High Intensity Interval Training Workout. **To determine if you are pushing yourself hard enough, use the Rate of Perceived Exertion Scale; An RPE of 1 means very easy. A 9 to 10 means you’re so out of breath you cannot speak. If you have been working out alot and have a higher fitness level, aim for a 9-10 during the work intervals. If you are still building up your fitness level, aimfor 6-7. Do 5-8 Intervals followeed by a 10 minute cool down. -------------------------------------------------------------------------------------------------------------------------------------------------
Workout #2: HIIT Track Workout
Warm-up: 5 minutes brisk walk or jog. 30 Seconds Work- 2 Minute Recovery: Give your maximum effort to sprint for 30 seconds on the track, slow down to a light jog or walk, depending on your fitness level, for 2 minutes. The idea is that you are going so hard during the work interval that you will need to walk during the recovery period.Do 6-10 Intervals followed by a 10 minute cool down. -------------------------------------------------------------------------------------------------------------------------------------------------
Workout #3: HIIT Endurance Bike Ride
Tone It Up loves HIIT endurance bikes rides to improve performance during a triathlon. This is a great workout so you can save time on long distance rides by incorporating interval training.Follow this High Intensity Interval Training Workout that can be done outdoors or on a spin bike at the gym! Remember: Always vary your speeds for each ride. A little variety leads to improvement on your times! 60 Minute Ride: After warming up at a comfortable pace for 10 minutes, stand up on your bike and accerlate for 30 seconds, sit down and keep your speed for another 30 seconds, then gradually back down to a comfortable pace. Repeat this this interval every 5 minutes. Let us know how your High Intensity Interval Training Workouts go! PS-- can we just say that you are all doing so amazing :) We love hearing from all of you! Keep up the great work and remember you are in control of your success and health!! Are you subscribed to our newsletter? Free fitness workouts, healthy recipes & more! Enter your email address and we will talk to you soon!
Search here!
