Week 6 new bikini series

Monday
UPPER BODY + CARDIO
Total Workout Time = 38 Minutes
20 minutes cardio
Then TIU FLEX ARMS ROUTINE Flex Friday routine video and printable version 18 minutes

Tuesday
ABS + HIIT + CARDIO
Total Workout Time = 39 Minutes
30 minutes cardio
Next, sculpt your waistline with our favorite HIIT & Abs Moves!! (9 minutes)

Wednesday
TOTAL BODY
Total Workout Time = 30 minutes
Instagram LIVE total body workout (30 minutes)
8:30am Pacific
Resistance Bands + Dumbbells
Missed the live workout? Go through 3 rounds of your 5 Toning Moves instead! 15 reps per
move.
SINGLE LEG DEADLIFT + CURL
Do 15 reps on each side!
SINGLE ARM CLEAN
Do 15 reps on each side!
PLANK ROW + TWIST
Do 15 reps on each side!
HEE HAW + OVERHEAD TRICEP EXTENSION
Do 15 reps!
BURPEE + HAMMER CURL TO PRESS
Do as many reps as you can in 30 seconds!

Thursday
BOOTY
Total Workout Time = 32 Minutes
Major Booty Burn with Karena! Video and printable version -12 minutes
Then 20 minutes cardio

Friday
YOGA + STRETCHING
Beautiful Yoga Flow with Emily (video and printable version )
Then 5 Stretching Moves!
Total Workout Time = 25 Minutes

Yoga Glow Smoothie

BY TONE IT UP IN RECIPES
We love this smoothie post-yoga to replenish electrolytes and hydrate muscles. Ginger gives
this blend a subtle kick that pairs perfectly with the tropical vibes of mango and coconut Tone It
Up Protein. Blend this baby up after a flow or vinyasa sequence! ;)
INGREDIENTS
1cup coconut water
¼ cup kale
½ cup frozen mango
½ frozen banana
1/2 scoop coconut Tone It Up Protein
1slice fresh ginger
DIRECTIONS
STEP 1: Combine everything in a blender and blend until smooth.
AUTHOR NOTES
Refreshing and light, this recipe is PERFECT for after your morning yoga class!
Vitamin C
9g proteins 36g carbs 1g fat 10g fiber 192 calories

Saturday
TOTAL BODY BARRE
Total Workout Time = 60 minutes
First up, ICYMI Sculpting Barre workout! (40 minutes) (video version total body barre workout)
Next, go through 3 rounds of your 5 Toning Moves! 15 reps per move. (20 minutes)
SINGLE LEG ROW TO PRESS
Do 15 reps on each side!
PLANK ALTERNATING LEG LIFT
Do 15 reps on each side!
CURL TO PRESS
Do 15 reps! You can also do this standing!
LATERAL RAISES
Do 15 reps! You can also do this standing!
PLANK ROW TO TWIST
Do 15 reps on each side!

SUNDAY
SUNDAY RUNDAY + BOOTAYY
Total Workout Time = 5k run or walk + 25 minutes
5k run or walk!
Next, LIVE Instagram @ToneItUp Booty workout!
9am Pacific
25 minutes
Booty Bands + Dumbbells
Missed the LIVE workout? Go through 3 rounds of your 5 Toning Moves instead! (20 minutes)
SIDE LUNGE + LEG ABDUCTION
Do 15 reps on each side!
STEP UP TO BACK LUNGE
Do 15 reps on each side!
BRACED SQUAT
Do 15 reps!
SINGLE LEG DEADLIFT
Do 15 reps on each side!
MINI SQUAT KICKBACKS
Do 15 reps on each side!