Name: Playbook - Kiana Wood - ✨ DAY 4 : B1 WORKOUT ✨
Uploaded: 2023-03-01T23:40:09.695Z
Duration: 40 min
Description: ✨ DAY 4 : B1 WORKOUT ✨

Kiana

how's your body feeling? it's natural to be a bit sore, that means your muscles are recovering from being torn the other day. i hope you had a good chance to rest yesterday!

today we're building past the soreness with our B1 workout! check any excuse-inviting statements at the door cuz we got a booty + core to build!

you got this, + 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! 💕

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Curl dumbbells go shoulders when you reach the bottom
- Press into front heel to return to standing position 
- Switch legs and repeat

Dumbbell reverse lunge w/ curl

- Hold a heavy kettlebell or dumbbell by your side
- Roll your shoulders back keeping your core engaged and shoulders square over hips
- Walk forward without leaning
- Repeat for time on the other hand

Heavy dumbbell farmers walk

- Hold a weight at your chest
- Creasing at your hips, raise and lower your upper body
- Keep chin tucked into chest
- Engage your lower back and glutes

Weighted hyperextensions

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- Start with knees on the floor and elbows in center of stability ball
- Brace core, press into feet to lift core
- Press your forearms down into the ball and lift up out of shoulders
- Balance through the instability

Stability Ball Plank

✨ DAY 4 : B1 WORKOUT ✨

✨ DAY 1 : STRETCH ✨

Siona

✨ DAY 2 : A1 WORKOUT ✨

Loved how this was challenging but doable

✨ DAY 3 : CARDIO ✨

✨ 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 4 : B1 WORKOUT ✨

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