Name: Playbook - Kiana Wood - ✨ DAY 2 : A1 WORKOUT ✨
Uploaded: 2023-03-01T23:40:09.686Z
Duration: 40 min
Description: ✨ DAY 2 : A1 WORKOUT ✨

Siona

Kiana

practical or the day:
romans 5: 3-5
“we gladly suffer, because we know that suffering helps us to endure. And endurance builds character, which gives us a hope that will never disappoint us. All of this happens because God has given us the Holy Spirit, who fills our hearts with his love.”

✨instead of seeking answers, aim for a relationship with God✨

——-

you're ready to crush this. notice how that wasn't a question..

all our workouts will follow the formula below + will progressively get more challenging as your body adapts.
example: we'll revisit this same A1 workout on DAY 15 with slightly heavier weights + slightly harder movements

all our sessions will look like this:
- guided warmup
- strength training
- tabata finisher (20s work | 10s rest | 4 rounds)
- guided cool down

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

love ya,
coach ki

- Push through your heels to come up 
- Pause at the top and engage your glutes 
- Hold the weight with both hands

Elevated dumbbell glute bridge

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Start holding 2 dumbbells, squeeze your armpits tight to your body
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy lunge

- Lay on your back with your legs elevated 
- Point your toes forward
- Split your legs up and down 
- Keep core tight and activated

Straight Leg Scissor

✨ DAY 2 : A1 WORKOUT ✨

✨ DAY 1 : STRETCH ✨

Loved how this was challenging but doable

✨ DAY 3 : CARDIO ✨

✨ 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 2 : A1 WORKOUT ✨

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