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Join Our 30-Day Summer Slim Down Challenge with the Tone It Up Girls

You're about to kick off a 30-day slim down challenge that will help you drop pounds and build lean muscle—and make you smile when you see yourself naked. Trainers Karena Dawn (below) and Katrina Scott, the social media phenoms and founders of Tone It Up, created this routine to whip you into summer-ready shape. These eight moves maximize your fat burning as you strengthen. You'll begin with a set of amped-up mountain climbers, in which you jump both knees between your elbows from plank position, then back as fast as you can, rather than alternating legs. "This shoots your heart rate up, which means you burn big calories from the second you get going," Dawn says. Then you'll do a strengthener that targets your glutes and quads. "These muscles burn the most calories, so you'll chip away at fat while you sculpt," Scott says. 

You'll crush calories, then firm muscle, until you've done three of each type of exercise. "Then you'll finish with two ab moves that hit the front and sides of your belly," Dawn says. Your mind will get the rhythm down quickly, but your body won't ever be sure what's coming next. "This keeps your muscles guessing," Scott says. That's a good thing, because constantly switching gears requires that more muscle fibers fire throughout the entire workout than when you do steady reps. The endgame: In eight moves, you'll melt calories and strengthen and build muscles from your shoulders to your calves. Read on for the full step-by-step 30-day weight loss challenge that'll leave you sweaty and sculpted.

Tone-It-Up 30-Day Summer Slim Down Challenge

Photo: Dustin Snipes

Your 30-Day Weight Loss Challenge

Every Monday, Wednesday, and Friday do the circuit described below and shown in the video above. The first week, you'll do ten reps of each exercise. The second week, you'll do twelve reps, and by week three, you'll do fifteen. You'll do the circuit twice each day. Finally, by week four, you'll do fifteen reps of each exercise, and increase to three circuits total. Warm up with a couple of minutes of dynamic stretches—anything like plank walk-outs, lunges with rotation, and skips do the job. Work as quickly as you can with good form on the cardio moves, and take the sculpting moves a little slower.

Then, on Tuesdays, Thursdays, and Saturdays, you'll do 30 to 60 minutes of steady-state cardio, like running, swimming, or cycling. Sunday is your well-earned rest day.

A
B

Cardio Plank Tuck

Works shoulders, abs, butt, quads, hamstrings, calves

(Psst...Have you tried these 10 Plank Exercises for Sexy Abs Fast?)

A.

Start on floor in plank on palms

B.

Jump feet up toward hands. Immediately hop feet back to start. 

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B

Around-the-World Lunges

Works butt, quads, hamstrings, inner thighs

A.

Lunge with left leg forward.

B.

Keep left foot planted, then pivot on right foot, rotating torso 90 degrees and turning toes out to come into a wide sumo squat. Keeping right foot planted, pivot on left foot to rotate into a lunge with right leg forward. Return to sumo squat. That's 1 rep. 

Photo: Dustin Snipes

Switch Jump

Works shoulders, abs, butt, quads, hamstrings, calves

Start on floor in plank on palms; step left foot to outside  of  left  hand. Immediately jump-switch left foot back to plank and right foot to outside  of right hand [shown]. Continue quickly alternating sides.

(Need motivation? Check out these 8 Benefits of HIIT.)

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B

Curtsy Lunge Kick

Works butt, hamstrings, outer thighs

A.

Stand with feet together and hands on hips to start. Step right leg back and across left, bending legs.

B.

Press into left foot to stand on left leg, kicking right leg out to side, then bring right leg into a forward lunge, bending both legs 90 degrees. Push off right foot to return to start. That’s 1 rep. Do 1 set, then switch sides.

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B

Half-Squat Jack

Works butt, quads, hamstrings

A.

Stand with feet hip-width apart and arms by sides. Do a half-squat to start.

B.

Jump feet wide, extending arms overhead so that body forms an X. Immediately hop back to start.

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B

Three-Legged-Dog Push-Up

Works shoulders, triceps, chest, butt

A.

Start on floor in plank on palms with feet together. Lift hips up and back into downward dog.

B.

Keeping hips lifted, bend elbows to lower chest toward floor as you lift and extend right leg straight up. Straighten arms and lower leg to return to downward dog. Switch sides; repeat. That’s 1 rep.

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B

Side-to-Side Crunch

Works abs, obliques, quads

A.

Sit on floor with legs extended and palms pressing into floor behind hips with fingertips facing forward. Lift straight legs off floor, bending elbows and rolling onto tailbone. Without moving your torso, bend knees in toward chest to start.

B.

Then extend legs toward left. Return to start, then extend legs toward right. That’s 1 rep.

A
B

Dip Kick

Works shoulders, abs, obliques, outer thighs

A.

Sit on floor on right hip with legs stacked and bent and feet behind you, resting on right forearm with fingertips facing forward, left hand on hip, and elbow bent to start.

B.

Lift hips and extend left leg straight out to side, coming into a modified forearm plank. Slowly return to start. That’s 1 rep. Do full set before switching sides.

Week 1

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30-Day Ab Challenge Week 1: 2-Minute Blast

On Days 1 and 2 of this 30-day ab challenge, do 30 seconds of each exercise (lemon crushers, toe reaches, mountain climber holds, and plank up/downs). On Day 3, you'll perform three 40-second sets of high knees with 20 seconds of rest in between. For Days 4 and 5, you'll do two sets of those abs exercises. On Day 6, you'll do six sets of 30-second sprints with 75 seconds of recovery. Give yourself a rest on Day 7.

Week 2

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Week 2

On Monday, Wednesday, and Friday do 12 reps of each exercise. Complete the full circuit twice.

Tuesday, Thursday, and Saturday, do 40 minutes of steady-state cardio of your choice.

Sleep in on Sunday.

Week 3

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Week 3

On Monday, Wednesday, and Friday do 15 reps of each exercise. Complete the full circuit twice.

Tuesday, Thursday, and Saturday, do 50 minutes of steady-state cardio of your choice.

Sunday = Netflix.

Week 4

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Week 4

You're almost there! This week, tackle 3 full circuits on Monday, Wednesday, and Thursday, 15 reps of each exercise. Then, on Tuesday, Thursday, and Saturday log a full hour of cardio. As usual, Sunday is your rest day.

You're not off the hook on Memorial Day, either. Celebrate the end of your 30-Day Challenge by bookending your cardio of choice with this HIIT circuit. So, you'll do 15 reps of each exercise, followed by 30-minutes of cardio. Do the circuit once more, and you're home free.

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