Name: Playbook - Kiara Phillips - W2/D3 Tone and zen
Uploaded: 2021-01-18T11:45:45.107Z
Duration: 45 min
Description: W2/D3 Tone and zen

Phew it was a challenge but I made it through!

Taunysha Bailey

A couple errors on the exercise instructions this time

Sierra

Workouts:
Circuit 1:
Butt kicks
Deadlifts
Weighted squats
Corpse pose
Squats with resistance band

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

Circuit 3:
Dumbbell Lat raises
Laying down on back leg to sky pose
Shoulder press with squat
Triangle pose
Place lunges

Circuit 4:
Butt kicks
Deadlifts
Weighted squats
Corpse pose
Squats with resistance band

- 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

Corpse pose

- Start with in a shoulder width stance with a band above your knees
- 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 with Resistant band

Circuit 1

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
- Squeeze your glutes as you go up
- Hold at the top for a second and come down

Weighted hip thrust

Circuit 2

Front dumbbell lat Raises

- 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

- 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 in a shoulder width stance 
- Bring one hand down in front of your foot
- Extend your opposite arm above you
- There should be one straight line from your left hand to your right hand

Triangle 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 3

Circuit 4

W2/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

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/D3 Tone and zen

Community

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