Name: Playbook - Kiara Phillips - W1/D6 Tone and zen
Uploaded: 2021-01-18T11:47:21.197Z
Duration: 45 min
Description: W1/D6 Tone and zen

Workouts:
Circuit 1:
Corpse pose 
High knees
Arm circles
Controlled Squats with weights
Childs pose 

Circuit 2:
Dumbbell Lat raises 
Dumbbell front raises 
Weighted shoulder press with squat 
Warrior  pose
Side lunges

Circuit 3:
Tricep extension
Arm circles
Bicep curls  
Toes touches 
Plank

Circuit 4:
Dumbbell Lat raises 
Dumbbell front raises 
Weighted shoulder press with squat 
Warrior pose
Side lunges

Corpse pose

High knees

- Rotate your arms forward
- Keep your chest up

Arm circles

- 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

- Hold the dumbbells with your palms facing you
- Raise the dumbbells until you reach shoulder height
- Come down in a controlled motion

Lat raises

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

Front dumbbell lat Raises

- 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 with a wide stance with one foot in front of the other
- Extend your arms overhead
- Keep your chest up and core tight

Warrior pose

- Start in a wide stance 
- Come down on one side pushing your hips back flexing at the knee
- Keep one leg extended 
- Engage your quads and glutes as you come back to the initial position 
- Keep your chest up through your the exercise

Side lunges

Circuit 2

- Lean forward hinging at the the hips
- Raise your elbows 
- Extend your arm flexing at the elbow 
- As you come up engage your triceps

Tricep Dumbbell extensions

- Rotate your arms forward
- Keep your chest uo

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

Biceps curls

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

Planks

Circuit 3

Circuit 4

W1/D6 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

out of breath but worth it 💪🏽💪🏽

Anna

Crystal

W1/D3 Tone and zen

Yoana

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

W1/D6 Tone and zen

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