Name: Playbook - Kiara Phillips - W2/D2 Tone and zen
Uploaded: 2021-01-18T11:48:59.945Z
Duration: 45 min
Description: W2/D2 Tone and zen

Workout:
Circuit 1:
Arm circles 
Tricep extension
Bicep curls
Front raises
Plank

Circuit 2:
Frogs
Alternate standing crunches
Weighted squats
Side lunges 
Toe touches 

Circuit 3:
Arm circles 
Tricep extension
Bicep curls
Front raises
Plank

Circuit 4:
Frogs
Alternate standing crunches
Weighted squats
Side lunges 
Toe touches

- Rotate your arms forward
- Keep your chest uo

Arm circles

- 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

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

Biceps curls

- Hold the dumbbells with your palms facing you
- Raise the dumbbells in front of you
- Come up until you reach shoulder height
- Keep your core engaged

Front dumbbell lat Raises

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

Planks

Circuit 1

- Start with a wide stance 
- Come down flexing at your knees and hips 
- Come down until you can touch the ground with your arms extended 
- Jump extending your arms above you

Frogs

- 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

- 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 
- 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

- 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

Circuit 2

Circuit 3

Circuit 4

W2/D2 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/D2 Tone and zen

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