If you’re not fond with Karena Dawn and Katrina Scott—a.k.a. the forces behind fitness phenomenon Tone It Up—now would be a great time to get engaged. The trainers and best friends, who started their online fitness programs in 2009, currently have more than a million Instagram followers who not only appreciate the duo’s fun upper and lower-body workouts and inclusive approach to fitness but also share their own progress using the hashtag #TIU.
To ring in 2017, Karena and Katrina have kicked their community-based workouts up a notch with a six-week challenge that’s about living your best life. (It’s called, appropriately, Look for Love, which is an interesting way to think about working out, no?)
Here’s how it works: Each day there’s a new video posted to the Tone It Up website, and you follow along with the girls to get it done. They’ve also got recipe inspirations and plenty of general motivational suggestions for anyone who needs it, but—because we love you—we’ve also asked K&K to give Glamour readers three exclusive extra moves that can be done as a part of the challenge or on their own.
That means whether or not you’re part of the #TIU movement, you’ll have access to these curated exercises to tone your lower body. Three moves may not sound like much, but trust us, this shit is hard—in the best way possible.
Drop It Like It’s Squat
Stand with feet wider than shoulder-width apart, feet pointed out at a 45-degree angle. Hold a dumbbell (or a bottle of rosé, a Tone It Up favorite) in each hand, palms level with your shoulders. As you squat down, raise the dumbbells directly above your head so that your arms form a Y. Make sure your knees don’t go past your toes. Lower arms back to start as you stand back up. Do 42 reps.
Begin in a one-legged down-dog position with your right foot in the air. Keeping your hips square, shift your weight forward as if you were moving into a plank pose, and bring your right knee to meet your right elbow. Shift weight back and return to the one-legged down dog.
Complete 42 reps, then switch sides.
Lie on your back with your knees bent, feet flat on the ground, and your ankles near your butt (you should be able to brush them with your fingertips). Raise your hips into the air, squeezing your glutes, and lift your right leg in the air. Slowly lower your booty down and hover a few inches off the ground, keeping your leg raised. Push your hips back up into starting position. Complete 42 reps, then switch sides.