Name: Playbook - Kiara Phillips - W1/D1 Tone and zen
Uploaded: 2021-01-18T11:44:26.252Z
Duration: 30 min
Description: W1/D1 Tone and zen

Omg!!! Love this so much and that I get to do it at home !!!❤️

Olivia

I muuuuhhfkkinnn tiieed bihhh ! But great !

Miracle

Intense. I am sweating in my house. Great workout.

Kenisha

Angela Davis

It was good! I can’t wait to see how the next 4 weeks go! Thanks!

Haley

I just finished my workout! It was really hard and I’m sweating bullets, but definitely a great hard workout while being at home!💪🏾💦

Asharhri

Hi! I haven’t done it yet I think I clicked the wrong thing 😩

Awesome. I’m actually sweating and my heart rate is up from the exercises.

Chasity

Carlissa

I truly say, I really enjoyed it! 
Thank you!

Yoana

Amazing full body workout!! Day one done! You’re the best! 🙌🏽💪🏽😊

Anna

Workout went well. Still learning how to use the app. Thanks

Sierra

It was good. It was good mixture of workouts. I enjoyed it. I may do a bonus second round when I get off work later on. Thank you.

Nini

Are we supposed to do multiple rounds of each circuit?

Monique

It was pretty good. This is definitely helping me start back on my exercise routine.

Judith

It was great! Heart pumping a little harder and sweat is dripping!

Shari Nicole

This 4-week program was created for all types of levels of fitness skills. This program can be completed in the comfort of your home, outside, or gym! During these times we’re all experiencing different emotions, such as stress, anxiety, frustration and etc. I made this program specifically to help calm, center your mind, and tone your body at the same time. Your mental health is very important to me! Healthy mind = healthy body inside and out! Let’s get our Tone and Zen on!

Workouts:
Circuit 1:
corpse pose 
punches 
Jump jacks 
Controlled Squats 
Childs pose

Circuit 2:
Dumbbell Lat raises 
Laying down on back leg to sky pose 
Shoulder press with squat 
Triangle pose 
Jumping lunges

Circuit 3:
Corpse pose 
Punches 
Jump jacks 
Controlled Squats

Circuit 4:
Dumbbell Lat raises 
Laying down on back leg to sky pose 
Shoulder press with squat 
Triangle pose 
Jumping lunges

Corpse pose

- Start in a squat position with your legs at 90 degrees and your chest up
- Punch extending one arm
- Punch extending the opposite arm

Punches

- Hop landing in a wide stance and bring your arms over your head
- Hop and return to the initial position 
- Increase speed as your feel comfortable

Jumping jacks

- Start with your feet just outside shoulder width
- Flex at the hips and knees to come down
- Come down until you reach 90 degrees
- Push through your heels to come up
- Engage your quads and glutes to come up

Controlled squats

Child’s pose

Circuit 1

- Raise the dumbbells until you reach shoulder height
- Keep your core engaged 
- Come down in a controlled motion

Front dumbbell lat Raises

- Lay on the ground with your hands by your sides
- Extend your legs above you
- Hold the position

Laying down on back leg to sky pose

- Hold two dumbbells just above your shoulders
- Flex at your knees and hips to come down
- Come down until you reach parallel 
- Extend your legs to come up
- Use the momentum from the squat to press the dumbbells above you

Dumbbell shoulder press squats

- Start in a shoulder width stance 
- Bring one hand down in front of your foot
- Extend your opposite arm above you
- There should be one straight line from your left hand to your right hand

Triangle pose

- Hop landing in a wide stance with one foot in front of the other
- Hop switching your feet in mid air
- Land softly bringing your back knee down 
- Keep your chest up

Alternate jump lunges

Circuit 2

Circuit 3

Circuit 4

W1/D1 Tone and zen

Shanise

Leg raises and hip thrust got me for sure lol but good start !

I’d love to see a little more variety and intensity in the workouts.

W1/D2 Tone and zen

out of breath but worth it 💪🏽💪🏽

Crystal

W1/D3 Tone and zen

Loving this workout plan. It’s something new everyday which keeps the work out interesting and fun

W1/D1 Tone and zen

Community

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