Name: Playbook - Kiara Phillips - W1/D3 Tone and zen
Uploaded: 2021-01-18T11:49:02.157Z
Duration: 45 min
Description: W1/D3 Tone and zen

out of breath but worth it 💪🏽💪🏽

Anna

Crystal

Workouts:
Circuit 1:
Cow pose 
Punches 
Russian twist
Controlled Squats  with resistance band
Childs pose 

Circuit 2:
Push-ups
Laying down on back leg to sky pose 
Pulse squats with resistance bands
Cat pose
Place lunges 

Circuit 3 :
Cow pose 
Punches 
Russian twist
Controlled Squats  with resistance band
Childs pose

Circuit 4:
Push-ups
Laying down on back leg to sky pose 
Pulse squats with resistance bands  
Cat pose
Place lunges

- Place your hand and knees on the ground
- Inhale and bring your back down

Cow 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

- Sit on the floor with your legs off the ground
- Lean back until your back is at 45 degrees
- Rotate your torso engaging your core

Russian twist

- 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

- Start with your hands directly under your shoulders
- Come down flexing at your elbows 
- Push through your hands extending your arms to come up
- Engage your tricep and chest as you come up

Push ups

- 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

- Start with in a shoulder width stance 
- Flex at the hips and knees
to come down
- Come down until your break parallel
- Come up a couple of inches and straight back down

Pulse squats

- Start with your hands and knees on the ground
- Inhale bringing your back up towards the ceiling
- Engage your core as you raise your back 
- Bring your chin towards your xheta

Cat pose

- Start in a wide stance with one foot in front of the other
- Bring your back knee down
- Come down until both legs reach 90 degrees
- Push through your front leg to come up
- Engage your quads and glutes as you come up

In place lunges

Circuit 2

Circuit 3

Circuit 4

W1/D3 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

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.

Haley

W1/D2 Tone and zen

Yoana

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

W1/D3 Tone and zen

Community

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