TIU 2015 Bikini Series - Week 1

Bikini Series 2015
8 WEEK PROGRAM WITH YOUR TRAINERS
TONE IT UP
WEEK 1 | Monday, April 13, 2015 | HIIT & ABS
SERIES!
Check out all the HIIT workouts we have under the cardio section
under the FITNESS tab!
Afternoon Toning
▢ Next up, tighten your midsection with ab sculpting!
Don’t have it yet? Download it HERE or Save 30%with this bundle
with everything you could ever need to succeed!
▢ You can press play on Beach Babe 2 for the longer version of
- OR -
BEACH BABE DVD
TIU ONLINE
- OR -
TIU ONLINE
http://bitly.com/TIU-CARDIO
BEACH BABE DVD
Morning Booty Call Shade in for your Meta-D ❀ or Bombshell Spell ⛭
For all of you with the Beach Babe Program… do your Ultimate
▢
▢ 30-45 minutes of HIIT… High Intensity Interval Training!
Booty Call workout! We Pre-Released it just in time for the BIKINI
Sunkissed Abs with Karena.
We love this routine from the AB section!
Video:
http://bitly.com/TIU-BS-SUNKISSEDABSV
Printable: http://bitly.com/TIU-BS-SUNKISSEDABSP
PM Challenge
How I felt today…
Set your Intentions!
Tonight we want you to sit down and think about your goals for the next 8 weeks. How do
you want to feel? What do you want to accomplish? Visualize yourself exactly where you
want to be and meditate on that idea for a few minutes. We also want you to put your top 5
goals to paper! Upload it to instagram or the community and hashtag #BIKINISERIES
#TIUintentions
Bikini Series 2015
SHADE IN FOR EVERY 8 OZ OF WATER YOU DRINK
①②③④⑤⑥⑦⑧⑨⑩⑪⑫⑬⑭⑮
MEAL 1
MEAL 2
MEAL 3
MEAL 4
MEAL 5
☆☆☆☆☆
☆☆☆☆☆
☆☆☆☆☆
☆☆☆☆☆
☆☆☆☆☆
TODAY’S WORKOUT(S)
Workout: ___________________________
__________________
Mile(s):
+
today's
miles
100
=
yesterday’s
total miles
▢
150
=
total
miles
total
miles
Check in to hold yourself accountable
-
+ ___________________________
= ____________ miles
+ ___________________________
__________________
__________________
miles
left
http://community.toneitup.com
-
▢
200
=
total
miles
-
miles
left
https://www.facebook.com/ToneItUp
"I love to see a young girl go out and grab the world by the lapels. Life’s a bitch. You’ve got to go out and kick ass." Maya Angelou
=
total
miles
▢
miles
left
▢
Bikini Series 2015
8 WEEK PROGRAM WITH YOUR TRAINERS
TONE IT UP
WEEK 1 | Tuesday, April 14, 2015 | TOTAL BODY!
TIU ONLINE
Morning Booty Call Shade in for your Meta-D ❀ or Bombshell Spell ⛭
▢ YOUR NEW MERMAID ROUTINE! The first NEW BIKINI SERIES
workout! Get ready for a full body, heart pumpin’ routine! You’re going
to fall in LOVE with this workout.
Video:
http://bitly.com/TIU-BS-MERMAIDV
Printable: http://bitly.com/TIU-BS-MERMAIDP
▢ BEACH BALL WORKOUT (BB3)
- OR -
Video:
http://bitly.com/TIU-BS-BEACHBALLV
Printable: http://bitly.com/TIU-BS-BEACHBALLP
How I felt today…
PM Challenge
Plan a workout date with another merbabe!
Call a girlfriend and set a workout date for sometime later this week! Take a class together,
go for a run, head to the gym or follow along to your fave Tone It Up routine together. Whether
it’s an early morning, evening, or lunch time cardio sesh, having a workout buddy keeps you
accountable while keeping things fun!
SHADE IN FOR EVERY 8 OZ OF WATER YOU DRINK
Bikini Series 2015
BEACH BABE DVD
TIU ONLINE
Afternoon Toning
▢ BIKINI SERIES™ Abs & Tone the Inner Thighs!
①②③④⑤⑥⑦⑧⑨⑩⑪⑫⑬⑭⑮
MEAL 1
MEAL 2
MEAL 3
MEAL 4
MEAL 5
☆☆☆☆☆
☆☆☆☆☆
☆☆☆☆☆
☆☆☆☆☆
☆☆☆☆☆
TODAY’S WORKOUT(S)
Workout: ___________________________
__________________
Mile(s):
+
today's
miles
100
=
yesterday’s
total miles
▢
150
=
total
miles
total
miles
Check in to hold yourself accountable
-
+ ___________________________
= ____________ miles
+ ___________________________
__________________
__________________
miles
left
http://community.toneitup.com
-
▢
200
=
total
miles
-
miles
left
https://www.facebook.com/ToneItUp
“When we do the best we can, we never know what miracle is wrought in our life, or in the life of another.” Helen Keller
=
total
miles
▢
miles
left
▢
Bikini Series 2015
8 WEEK PROGRAM WITH YOUR TRAINERS
TONE IT UP
WEEK 1 | Wednesday, April 15, 2015 | Booty & CARDIO!
TIU ONLINE
Morning Booty Call Shade in for your Meta-D ❀ or Bombshell Spell ⛭
▢ 30 minutes of moderate cardio! Run, spin, jump rope or hop on the stairmill… your choice!
- OR -
TIU ONLINE
TIU BOOTY routines! We LOVE this Bikini Booty Routine!
Video:
http://bitly.com/TIU-BS-BOOTYV
Printable: http://bitly.com/TIU-BS-BOOTYP
▢ HULA BOOTY (BB2)
How I felt today…
PM Challenge
DARE TO TRY SOMETHING NEW!
What’s something you’ve never dared to try? Challenge yourself to try a new fitness class
that’s outside your comfort zone. Whether it’s a hip hop dance, boxing, aerial yoga or
paddleboarding, just go for it!
Bikini Series 2015
SHADE IN FOR EVERY 8 OZ OF WATER YOU DRINK
BEACH BABE DVD
Afternoon Toning
▢ Next up we’re toning that TUSH! Complete one of your fave
①②③④⑤⑥⑦⑧⑨⑩⑪⑫⑬⑭⑮
MEAL 1
MEAL 2
MEAL 3
MEAL 4
MEAL 5
☆☆☆☆☆
☆☆☆☆☆
☆☆☆☆☆
☆☆☆☆☆
☆☆☆☆☆
TODAY’S WORKOUT(S)
Workout: ___________________________
__________________
Mile(s):
+
today's
miles
100
=
yesterday’s
total miles
▢
150
=
total
miles
total
miles
Check in to hold yourself accountable
-
+ ___________________________
= ____________ miles
+ ___________________________
__________________
__________________
miles
left
http://community.toneitup.com
“If you obey all the rules, you miss all the fun.” Katharine Hepburn
-
▢
200
=
total
miles
-
miles
left
https://www.facebook.com/ToneItUp
=
total
miles
▢
miles
left
▢
Bikini Series 2015
8 WEEK PROGRAM WITH YOUR TRAINERS
TONE IT UP
WEEK 1 | Thursday, April 16, 2015 | ARMS
- OR -
TIU ONLINE
living room with one of our yoga routines on YouTube (Yoga Section
under FITNESS above!).
Afternoon Toning
▢ Choose any of these Free Tone It Up Routines!
- OR -
How I felt today…
Take an evening stroll!
Tonight, go for a walk with a loved one! Enjoy the scenery and the one-on-one time :)
SHADE IN FOR EVERY 8 OZ OF WATER YOU DRINK
BEACH BABE DVD
▢ BEACH ARMS (BB3)
http://bitly.com/TIU-ARMWORKOUTS
TIU ONLINE
body and revive your spirit. This calming routine strengthens your
body, setting you up to enjoy each and every day to the fullest!
PM Challenge
Bikini Series 2015
BEACH BABE DVD
Morning Booty Call Shade in for your Meta-D ❀ or Bombshell Spell ⛭
SUNRISE ROUTINE (BB2)
▢
▢ MORNING YOGA! Head to a local studio, practice in your
Rise & shine with Katrina as you awaken your mind, challenge your
①②③④⑤⑥⑦⑧⑨⑩⑪⑫⑬⑭⑮
MEAL 1
MEAL 2
MEAL 3
MEAL 4
MEAL 5
☆☆☆☆☆
☆☆☆☆☆
☆☆☆☆☆
☆☆☆☆☆
☆☆☆☆☆
TODAY’S WORKOUT(S)
Workout: ___________________________
__________________
Mile(s):
+
today's
miles
100
=
yesterday’s
total miles
▢
150
=
total
miles
total
miles
Check in to hold yourself accountable
-
+ ___________________________
= ____________ miles
+ ___________________________
__________________
__________________
miles
left
http://community.toneitup.com
“Life shrinks or expands in proportion to one’s courage.” Anais Nin
-
▢
200
=
total
miles
-
miles
left
https://www.facebook.com/ToneItUp
=
total
miles
▢
miles
left
▢
Bikini Series 2015
8 WEEK PROGRAM WITH YOUR TRAINERS
TONE IT UP
WEEK 1 | Friday, April 17, 2015 | Major FAT Burn with HIIT!
- OR -
TIU ONLINE
routine! We love this HIIT routine.
http://bitly.com/TIU-FF-IC
How I felt today…
PM Challenge
Get down! Go dancing with your BFFs and remember, it totally counts as cardio… and gettin’
low counts as squats ;)
SHADE IN FOR EVERY 8 OZ OF WATER YOU DRINK
Bikini Series 2015
BEACH BABE DVD
Morning Booty Call Shade in for your Meta-D ❀ or Bombshell Spell ⛭
▢ HIIT THE BEACH 2 (BB2)
▢ 30-40 minutes of HIIT! Choose your favorite Tone It Up HIIT
①②③④⑤⑥⑦⑧⑨⑩⑪⑫⑬⑭⑮
MEAL 1
MEAL 2
MEAL 3
MEAL 4
MEAL 5
☆☆☆☆☆
☆☆☆☆☆
☆☆☆☆☆
☆☆☆☆☆
☆☆☆☆☆
TODAY’S WORKOUT(S)
Workout: ___________________________
__________________
Mile(s):
+
today's
miles
100
=
yesterday’s
total miles
▢
150
=
total
miles
total
miles
Check in to hold yourself accountable
-
+ ___________________________
= ____________ miles
+ ___________________________
__________________
__________________
miles
left
http://community.toneitup.com
-
▢
200
=
total
miles
-
miles
left
https://www.facebook.com/ToneItUp
=
total
miles
▢
miles
left
▢
“Whatever you do, be different – that was the advice my mother gave me, and I can’t think of better advice for an entrepreneur. If you’re different, you will stand out.”
Anita Roddick
Bikini Series 2015
8 WEEK PROGRAM WITH YOUR TRAINERS
Shade in for your Meta-D
❀ or Bombshell Spell ⛭
▢ COCONUT CORE & BOOTY (BB3)
- OR -
TIU ONLINE
WEEK 1 | Saturday, April 18, 2015 | BOOTY & FUN!
BEACH BABE DVD
Morning Booty Call
▢ Core & Booty!
TONE IT UP
Video:
http://bitly.com/TIU-BS-BESTBUTTV
Printable: http://bit.ly/TIU-BS-BESTBUTTP
TIU ONLINE
Afternoon Activity
▢ 1 HOUR OF OUTDOOR ACTIVITY~ WALK, JOG, BIKE, HIKE, SKATE
How I felt today…
Bikini Series 2015
SHADE IN FOR EVERY 8 OZ OF WATER YOU DRINK
①②③④⑤⑥⑦⑧⑨⑩⑪⑫⑬⑭⑮
MEAL 1
MEAL 2
MEAL 3
MEAL 4
MEAL 5
☆☆☆☆☆
☆☆☆☆☆
☆☆☆☆☆
☆☆☆☆☆
☆☆☆☆☆
TODAY’S WORKOUT(S)
Workout: ___________________________
__________________
Mile(s):
+
today's
miles
100
=
yesterday’s
total miles
▢
150
=
total
miles
total
miles
Check in to hold yourself accountable
-
+ ___________________________
= ____________ miles
+ ___________________________
__________________
__________________
-
miles
left
http://community.toneitup.com
▢
“A lot of people are afraid to say what they want. That’s why they don’t get what they want.” Madonna
200
=
total
miles
-
miles
left
https://www.facebook.com/ToneItUp
=
total
miles
▢
miles
left
▢
Bikini Series 2015
8 WEEK PROGRAM WITH YOUR TRAINERS
WEEK 1 | Sunday, April 19, 2015 | BOOTY & FUN!
Shade in for your Meta-D
❀ or Bombshell Spell ⛭
TIU ONLINE
Morning Booty Call
▢ SUNDAY RUNDAY Run a 5K beach babe!
TONE IT UP
How I felt today…
Bikini Series 2015
SHADE IN FOR EVERY 8 OZ OF WATER YOU DRINK
①②③④⑤⑥⑦⑧⑨⑩⑪⑫⑬⑭⑮
MEAL 1
MEAL 2
MEAL 3
MEAL 4
MEAL 5
☆☆☆☆☆
☆☆☆☆☆
☆☆☆☆☆
☆☆☆☆☆
☆☆☆☆☆
TODAY’S WORKOUT(S)
Workout: ___________________________
__________________
Mile(s):
+
today's
miles
100
=
yesterday’s
total miles
▢
150
=
total
miles
total
miles
Check in to hold yourself accountable
-
+ ___________________________
= ____________ miles
+ ___________________________
__________________
__________________
-
http://community.toneitup.com
total
miles
▢
200
=
miles
left
https://www.facebook.com/ToneItUp
“Destiny is a name often given in retrospect to choices that had dramatic consequences.” J. K. Rowling
-
miles
left
=
total
miles
▢
miles
left
▢