Name: Playbook - Kiara Phillips - W2/D1 Tone and zen
Uploaded: 2021-01-18T11:48:45.523Z
Duration: 45 min
Description: W2/D1 Tone and zen

Workouts:
Circuit 1:
Butt kicks
Deadlifts
Weighted squats
High lunge
Side lunges

Circuit 2:
Laying down scissors
Alternate standing crunches
Weighted squats
Donkey kicks alternate 
Hip thrust

Circuit 3:
Butt kicks
Deadlifts
Weighted squats
High lunges
Side lunges

Circuit 4:
Laying down scissors
Alternate standing crunches
Weighted squats
Donkey kicks * each leg*
Hip thrust

- Increase speed as your feel comfortable

Butt kicks

- Hold the dumbbells with your palms facing you
- Hinge at the hips to come down
- Come down with a straight back
- Come down until you reach shin height
- Pull the dumbbells up engaging your hamstrings and glutes

Dumbbell deadlifts

- Start in a wide stance with your toes pointing out
- Flex at the hips and knees to come down
- Come down until your legs reach 90 degrees
- Push through heels to come up

Sumo squats

- Start in a wide stance with one foot in front of the other
- Keep your chest up and core engaged
- Hold the position

High lunge

- 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 1

- Lay on the floor with your hands on your hips
- Raise your legs off the floor
- Bring your legs together and open them in mid-air
- Go up and down and engaging your core

Laying down Leg scissors

- Start with a shoulder with stance with your hands behind your head
- Raise one knee and bring your opposite elbow towards your knee
- Engage your core as your knee come up

Standing crunches

- Place your hands and knees on the ground
- Keep your back straight and raise your leg
- As you raise your leg engage your glute

Alternate donkey kicks

- Lay on the floor with your legs bent
- Push through your heels raising your hips
- As you go up squeeze your glutes

Weighted hip thrust

Circuit 2

Circuit 3

Circuit 4

W2/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

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

W2/D1 Tone and zen

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