Name: Playbook - Kiana Wood - ✨ DAY 3 : CARDIO ✨
Uploaded: 2023-03-01T23:40:09.690Z
Duration: 20 min
Description: ✨ DAY 3 : CARDIO ✨

Loved how this was challenging but doable

Kiana

practical of the day:
🌾 carbs before workout
- whole gran oats
- whole wheat breads
- fruits

🥙 protein post workout
- lean chicken, fish
- quinoa, leafy greens
- protein shakes
——
we can't tone up without a steady paced cardio. I'ma be nice on ya cuz it's our first week together + start you off with just 20 minutes STRAIGHT!

todays treadmill interval:

6 min walk - 12% incline - 3mph
🏃🏾‍♀️60s run - 1% incline - 6+ mph 
3 min walk - 12% incline - 3mph
🏃🏾‍♀️60s run - 1% incline - 6+ mph 
3 min walk - 12% incline - 3mph
🏃🏾‍♀️60s run - 1% incline - 6+ mph 
5 min walk - 12% incline - 3mph

the idea is to get into the fat burning zone that lasts even after we're done sweating - SO DON'T CHEAT YASELF!

*foreshadowing: cardio times will increase by 5 mins every week so don't get too comfy!

go crush it, + send me some sweaty selfies on IG
@kianawould

love ya,
coach ki

message me in the top right corner 💬 for alternative exercises, questions, or guidance!

need more accountability? sign up for 1:1 coaching in my “extras” tab!
spaces are limited cuz i’m only 1 gal! 💕

✨ DAY 3 : CARDIO ✨

✨ DAY 1 : STRETCH ✨

Siona

✨ DAY 2 : A1 WORKOUT ✨

✨ DAY 4 : B1 WORKOUT ✨

✨ DAY 5 : REST ✨

✨ DAY 6 : C1 WORKOUT ✨

✨ DAY 7 : STRETCH ✨

✨ DAY 8 : A2 WORKOUT ✨

✨ DAY 9 : REST ✨

✨ DAY 10 : CARDIO ✨

✨ DAY 11 : B2 WORKOUT ✨

✨ DAY 12 : REST ✨

✨ DAY 13 : C2 WORKOUT ✨

✨ DAY 14 : CARDIO ✨

✨ DAY 16 : STRETCH ✨

✨ DAY 15 : A1 WORKOUT ✨

✨ DAY 17 : B1 WORKOUT ✨

✨ DAY 18 : REST ✨

✨ DAY 19 : REST ✨

what was your fave burner today? 😅💦

✨ DAY 20 : C1 WORKOUT ✨

✨ DAY 21 : STRETCH ✨

✨ DAY 22 : CARDIO ✨

✨ DAY 23 : A2 WORKOUT ✨

✨ DAY 24 : REST ✨

✨ DAY 25 : B2 WORKOUT ✨

✨ DAY 26 : REST ✨

✨ DAY 27 : C2 WORKOUT ✨

🎉 DAY 28 : CARDIO 🎉

✨ DAY 3 : CARDIO ✨

Community

More workouts from Kiana Wood