Name: Playbook - Kiara Phillips - W2/D5 Tone and zen
Uploaded: 2021-01-18T11:44:42.667Z
Duration: 45 min
Description: W2/D5 Tone and zen

Sierra

Workouts:
Circuit 1:
Planks
Dumbbell  lat raises 
Mountain climbers 
Arm circles 
Jump rope

Circuit 2:
Ab bicycle
Alternate standing crunches
Weighted squats
Donkey kicks *each leg*
Forward bend

Circuit 3:
Planks
Dumbbell lat raises 
Climbers 
Arm circles 
Jump rope

Circuit 4:
Ab bicycle
Alternate standing crunches
Weighted squats
Donkey kicks alternate 
Forward bend

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

Planks

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

Lat raises

- Start in a push-up position with your elbows slightly bent
- Hop landing in a wide stance 
- Hop returning to the initial position 
- Keep your core engaged

Plank jacks

- Rotate your arms forward
- Keep your chest uo

Arm circles

Circuit 1

- Sit on the floor and lean back until you reach 45 degrees
- Raise your legs of the floor
- Bring one knee towards your chest 
- Bring your opposite elbow towards your knee engaging your core

Bicycle

- 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

- 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

Forward bend

Circuit 2

W2/D5 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/D5 Tone and zen

Community

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