Name: Playbook - Kiara Phillips - W1/D4 Tone and zen
Uploaded: 2021-01-18T11:49:04.685Z
Duration: 45 min
Description: W1/D4 Tone and zen

Miracle

Yoana

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

Taunysha Bailey

These workouts are great. I understand due to COVID all gym are current closed. However I would like to build more muscle and I know with that it may required more weights, but I do love these at home workouts it’s great!

Kaelyn

Wow Keke 🥵🥵💪🏽 hardest circuit so far! Day 4 done ✅

Anna

Crystal

Loved it! Just wondering if I’m doing the rounds properly. I just realized these sessions are noted to be 45min each. I’ve been finishing them between 25-30min. Could I be doing something wrong? I’ve been following all timing queues.

Shari Nicole

Workouts:
Circuit 1:
Mountain climbers
Butt kicks 
Toe touches
Controlled Squats  with resistance band
Plank

Circuit 2:
Push-ups
High knees
Biceps curls 
Forward bend 
Arm circles

Circuit 3:
Mountain climbers
Butt kicks 
Toe touches
Controlled Squats  with resistance band
Plank

Circuit 4:
Push-ups
High knees
Biceps curls 
Forward bend 
Arm circles

- Increase speed as your feel comfortable

Butt kicks

- Lay on the floor with your arms by your sides
- Raise your legs 
- As your come up bring your torso off the ground and touch your toes
- Come back down in a controlled motion

Toe touches

- 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

- Start with your forearms on the floor
- Keep your spine in a neutral position and your core engaged

Planks

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

High knees

- Curl the dumbbells up squeezing your biceps at the top
- Come down in a controlled motion
- Your palms should be facing forward

Biceps curls

- Inhale 
- Reach your feet
- Bring your head down
- Focus on breathing

Forward bend

- Rotate your arms forward
- Keep your chest uo

Arm circles

Circuit 2

Circuit 3

Circuit 4

W1/D4 Tone and zen

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

Olivia

I muuuuhhfkkinnn tiieed bihhh ! But great !

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

out of breath but worth it 💪🏽💪🏽

W1/D3 Tone and zen

W1/D5 Tone and zen

W1/D6 Tone and zen

Emani

W1/D7 Tone and zen

W2/D1 Tone and zen

W2/D2 Tone and zen

Phew it was a challenge but I made it through!

A couple errors on the exercise instructions this time

W1/D4 Tone and zen

Community

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