Name: Playbook - Kiara Phillips - W3/D6 Tone and zen
Uploaded: 2021-01-18T11:46:33.304Z
Duration: 45 min
Description: W3/D6 Tone and zen

Workouts:
Circuit 1:
Mountain climbers
Butt kicks
Frog
Bodyweight controlled Squats 
Plank

Circuit 2:
Push-ups
Burpees
Biceps curls 
Cat pose
Arm circles

Circuit 3:
Forward bend 
Butt kicks
Frog
Pulse squats with resistance band
Child pose

Circuit 4:
Push-ups
Burpees
Biceps curls 
Cat pose
Arm circles

- Increase speed as your feel comfortable

Butt kicks

- Start with a wide stance
- Flex at the knees and hips to come down
- Keep your arms extended 
- Touch the floor and jump up extending your arms above you

Frogs

- Start with your feet just outside shoulder width
- Flex at the hips and knees to come down
- Come down until you reach 90 degrees
- Push through your heels to come up
- Engage your quads and glutes to come up

Controlled squats

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

Planks

Circuit 1

- Start with your hands directly under your shoulders
- Come down flexing at your elbows 
- Push through your hands extending your arms to come up
- Engage your tricep and chest as you come up

Push ups

- 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

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

Biceps curls

- Start with your hands and knees on the ground
- Inhale bringing your back up towards the ceiling
- Engage your core as you raise your back 
- Bring your chin towards your xheta

Cat pose

- Rotate your arms forward
- Keep your chest uo

Arm circles

Circuit 2

Forward bend

- Start in a wide stance 
- Flex at the hips and knees to come down 
- Extend your arms until you touch the floor
- Jump extending your arms above you

- 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

Child’s pose

Circuit 3

Circuit 4

W3/D6 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

W3/D6 Tone and zen

More workouts from Kiara Phillips