8Week 5 new summer tone it up series 2017

Recipes
Piña Colada Overnight Oats
SERVINGS
2
INGREDIENTS

2/3
cup rolled oats
4
tsp chia seeds
2
tsp honey or maple syrup
1
cup unsweetened almond milk
1
scoop coconut Tone It Up Protein
1
cup fresh pineapple, cubed
2
tbsp unsweetened coconut flakes
DIRECTIONS
STEP 1: Combine everything in a bowl.
STEP 2: Split mixture into two mason jars. Let sit in the fridge overnight.
AUTHOR NOTES
Find this recipe in the TIU Bikini Series Edition!
19 g protein / 59 g carbs / 11 g fat / 14 g fiber / 404 calories

Monday
CARDIO + ABS
Total Workout Time = 50 Minutes
20 minutes cardio + LIVE Instagram workout (30 minutes)
30 minute ABS workout
Missed the live workout? Go through 3 rounds of the 5 Toning Moves instead! 15 reps per
move.
TUMMY TONERS
Do 15 reps on each side!
ELEVATED ROCK THE BOAT
Do 15 reps on each side!
TOE TOUCH CROSS CRUNCH
Do 15 reps on each side!
PLANK KNEE TAPS
Do 15 reps on each side!
DOWN DOG TOE TAP
Do 15 reps on each side!

Tuesday
TOTAL BODY BARRE CARDIO + ARMS
Total Workout Time = 60 Minutes
ICYMI Sculpting Barre Workout (40 minutes)
Next, go through 3 rounds of your 5 Toning Moves! 15 reps per move. (20 minutes)
Video version
BURPEE + PUSHUP
Do as many reps as you can in 30 seconds!
LUNGE TO SUMO SQUAT
Do 15 reps!
SUMO SQUAT + KNEE TO ELBOW CRUNCH
Do 15 reps on each side!
SUPERMAN TO PUSHUP
Do 15 reps!
HIGH KNEES
Do as many reps as you can in 30 seconds!

Wednesday
CARDIO + ARMS
Total Workout Time = 50 minutes
30 minutes cardio
Next, go through 3 rounds of your 5 Toning Moves! 15 reps per move. (20 minutes)
ALTERNATE ARM + LEG RAISE
Do 15 reps on each side!
GOOD MORNINGS + TRICEP EXTENSION
Do 15 reps!
HAMMER CURL TO PRESS
Do 15 reps!
PLANK ROW + TRICEP KICKBACK
Do 15 reps on each side!
TABLETOP TWIST
Do 15 reps on each side!

Thursday
CARDIO + TOTAL BODY
Total Workout Time = 37 Minutes
20 minutes cardio
Next get Totally Toned with Kat! (17 minutes)
SERIES!

Friday
UPPER BODY
Total Workout Time = 30 Minutes
20 minute walk
Next, sculpt your upper bod with Kat in Beach Ballin'! (10 minutes)
Beach Ballin’ Total Body Workout ~ BIKINI

Fajita salad
Step 1: Start with your base
For a fajita salad, we like using a light, crunchy lettuce like romaine. But you can also use kale
because of course ;)
Step 2: Add the flavors
Fajitas get their flavor from slowly cooking bell peppers and onions together. You can add these
two ingredients to your salad raw or cook them over medium-low heat with 1/2 tsp. olive oil and
a pinch of salt for 10-15 minutes. We recommend 1 bell pepper and 1/4 cup diced onion per
person.

🌶
Step 3: Bring the heat
We love spice Plus, the capsaicin in peppers boosts your metabolism! If you like it on the
spicier side, thinly slice a few pieces of jalapeño or serrano chili peppers. If you just want a hint
of heat, remove the seeds and cook the spicy peppers with your onions and bell peppers.
Step 4: Add your protein
We love adding 1/2 cup of black beans per serving. You can also grill up 4 oz. of chicken or
cook it with the onions and bell pepper in step 2 for added flavor!
Step 5: ALL the toppings!
You can buy frozen fire roasted corn from the grocery store. Just heat this up in the microwave
before adding. We used about 2 Tbsp! We also love topping with some farmers’ market cilantro
and mushrooms. Annnnd of course salsa and avocado ;) We used 1/4 cup of salsa and 1/4
avocado sliced. Finish it off with a squeeze of 1/2 lime.
Enjoy babe!!

Saturday
BOOTY + LEGS
Total Workout Time = 68 minutes
Yoga Booty with Kat! (48 minutes)
Next, go through 3 rounds of your 5 Toning Moves! 15 reps per move. (20 minutes)
BRACED SQUAT
Do 15 reps!
SINGLE LEG DEADLIFT
Do 15 reps on each side!
FORWARD LUNGE + FIGURE 8
Do 15 reps on each side!
PLANK BOOTY LIFTY
Do 15 reps on each side!
STEP UP TO BACK LUNGE
Do 15 reps on each side!

Sunday
SUNDAY RUNDAY + YOGA
Total Workout Time = 5k run or walk + 45 minutes
Instagram LIVE workout! We’re doing a yoga flow to pair with your 5k! Make sure to click on our
profile picture @ToneItUp at 10amPacific to join in!
Missed the LIVE workout? Go through the 5 Stretching Moves instead!
Go through the 5 Stretching Moves instead! Hold each stretch for 30 seconds.
TABLETOP SHOULDER STRETCH
SIDE STRETCH
THIGH STRETCH
WAISTLINE STRETCH
BOOTY STRETCH