Name: Playbook - Kiara Phillips - W2/D4 Tone and Zen
Uploaded: 2021-01-18T11:46:57.429Z
Duration: 45 min
Description: W2/D4 Tone and Zen

Miracle

Workouts:
Circuit 1:
Sumo squats 
Wall sits
Frog
Arm circles 
Child pose

Circuit 2:
Laying scissors
Alternate standing crunches
Weighted squats
Donkey kicks * each leg* 
Hip thrust

Circuit 3:
Sumo squats 
Wall sits
Wall touches
Arm circles 
Child pose

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

- 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

- Place your legs at 90 degrees and your back against the wall
- Hold a dumbbell with your arms extended overhead
- Keep your chest up

Weights walk sits

Frogs

- Rotate your arms forward
- Keep your chest uo

Arm circles

Child’s pose

Circuit 1

- Lay on the floor facing up
- Raise your legs off the floor
- Bring your legs together and open them
- Keep your core engaged

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

Circuit 3

Circuit 4

W2/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 💪🏽💪🏽

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

Taunysha Bailey

W1/D4 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

W2/D4 Tone and Zen

Community

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