Name: Playbook - Kiara Phillips - W2/D7 Tone and zen
Uploaded: 2021-01-18T11:46:39.626Z
Duration: 45 min
Description: W2/D7 Tone and zen

Workouts:
Circuit 1:
Warrior pose 
Russian twist
Plank
Weighted Controlled Squats 
Downward facing dog 

Circuit 2:
Laying down on back leg to sky pose 
Dumbbell shoulder press with squat 
In place lunges
Triangle pose 
Burpees

Circuit 3:
Warrior pose 
Russian twist
Plank
Weighted Controlled Squats 
Downward facing dog 

Circuit 4:
Laying down on back leg to sky pose 
Dumbbell shoulder press with squat 
In place lunges
Triangle pose 
Burpees

- Start with a wide stance with one foot in front of the other
- Extend your arms overhead
- Keep your chest up and core tight

Warrior pose

- Sit on the floor with your legs off the ground
- Lean back until your back is at 45 degrees
- Rotate your torso engaging your core

Russian twist

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

Planks

- 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 on the floor and bring your head towards your knees
- Keep your legs and back straight 
- Focus on your breathing

Downward facing dog pose

Circuit 1

- 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 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

- 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

- Place your hands in front of you
- Hop landing in a push-up position
- Bring your body all the way down to the ground
- Hop bringing your feet forward
- Stand returning to the initial position and hop extending your hands overhead

Burpees

Circuit 2

Circuit 3

Circuit 4

W2/D7 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

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/D7 Tone and zen

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