Your fall fitness workout plan—straight from the founders of Tone It Up

It can be really hard to swap the easy-going vibes of summer—one day you’re picking peaches, the next you’re shibori dying your sheets (possibly squeezing in a beach or pool workout in between)—for the more structured schedule September typically brings. But there are some serious benefits to be had by starting new routines right now—be it beauty, diet, or exercise. Not least of all that they’re the perfect cure for a bad case of the summer scaries—AKA TFW you realize you have to start going back into the office on Fridays.

Thankfully, when it comes to refreshing your workout plan, Tone It Up founders Karena Dawn and Katrina Scott are here to help. The duo’s known for hosting quarterly reset challenges with their ginormous online fitfam and are in the midst of bringing their cult sculpt sessions to the masses IRL. (Their roving TIU fitness festival launches in Washington, DC on Sept. 7, with plans to stop in 15 cities—from Boston to Nashville, Dallas, Philadelphia, Tampa, San Francisco, Chicago, and more—by October 7.) And just in case you can’t meet up with Dawn and Scott on tour, the twosome’s sharing their go-to exercises for a fall reboot with Well+Good.

Broken up into upper-body and lower-body moves, their circuit’s designed to be done anywhere—though they recommend adding it to your at-home exercise plan. Why? “Indoor routines are perfect for high intensity interval training because you can tone your total body while [elevating] your heart rate and metabolism—all in the comfort of your home,” says Dawn. Plus, it’s much easier to DIY a post-workout turmeric latte when your kitchens only a couple feet away.

Here are the 8 toning moves the TIU founders suggest you do weekly for a total-body burn.

Upper-body workout

Complete the entire series on Mondays, Wednesdays, and Fridays. Aim for 3 rounds of 15 reps each. 

1. Leg lift with crunch: Lie on your back with your legs straight out in front of you, a few inches off the ground. Keep them extended as you lift your gams up to form a 90-degree angle with the floor. Reach your hands up toward your toes, lifting your shoulders a few inches into the air before returning them to your mat. Lower your legs back down to hover above the ground.

2. Plank row with tricep kickback: Begin in a plank position with your hands directly below your shoulders, core engaged. While holding a 3- or 5-lb. dumbbell in your right hand, pull the weight to your waistline. From there, extend your arm behind you. Lower back down to the ground. Complete 15 reps, then switch sides.

3. Good mornings with press: Start with your legs just wider than shoulder-width apart, knees slightly bent, holding 3- or 5-lb. dumbbells up by your shoulders. Maintain a flat back and engaged core as you hinge forward. Press the dumbbells out in front of you, keeping your neck in line with your spine. Return to your start position.

4. Hip dip with cross crunch: Begin in a side plank on your left hand. Dip your hips down to hover a few inches off the ground. Raise them back up and crunch your right elbow toward your midline. Return to your starting position.

Lower-body workout

Do these 4 moves daily on Tuesdays, Thursdays, and Saturdays. The goal is to get in 3 rounds of 15 reps each. 

1. Sumo squat to lunge: Begin standing with your legs wider than shoulder-width apart, feet angled out at 45 degrees. Sit back with your tailbone tucked and bend at the knees—making sure they don’t go past your toes. (You might need to widen your stance.) Lower down until your thighs are parallel with the ground. Rise up and pivot to face one side (sneakers pointed in the same direction). Drop your back knee down to 90-degrees, hovering a few inches off the ground. Return to the center, do another sumo squat, then turn and lunge toward the opposite side. This is one rep.

2. Squat up downs: Start by kneeling on the ground. Step one foot in front of you, then the other, so you’re in squat position. Hold for a second. Lower back into your starting position.

3. Step up to reverse lunge: Stand in front of a box or step. Put your left foot onto the riser, lift the opposite leg into the air, and squeeze your booty. Place your right foot back onto the ground, then bring your left leg behind you for a reverse lunge. Repeat 15 times on each leg.

4. Plank booty lift: Start in a plank position, placing your hands on a box or step. (You can also modify by doing this on the ground.) Bend one leg behind you at 90-degrees, keeping your knees aligned, flex your foot, and pulse up and back down a couple inches. Complete 15 reps, then switch legs.​

For more wellness intel from the TIU founders, find out what smoothie they love to sip on post-workout. Plus, their 4 tips for being smarter with your fitness routines.