Name: Playbook - Kiara Phillips - W3/D7 Tone and zen
Uploaded: 2021-01-18T11:45:49.408Z
Duration: 45 min
Description: W3/D7 Tone and zen

Workouts:
Circuit 1:
Child pose 
Mountain climbers
Punches
Plank jacks
Push up

Circuit 2:
Corpse pose 
High knees
Arm circles
Weighted Controlled Squats 
Childs pose 

Circuit 3:
Child pose 
Mountain climbers
Punches
Plank jacks 
Push up

Circuit 4:
Corpse pose 
High knee 
Arm circles
Weighted Controlled Squats 
Childs pose

Child’s pose

- Start in a squat position with your legs at 90 degrees and your chest up
- Punch extending one arm
- Punch extending the opposite arm

Punches

- 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

- 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

Circuit 1

Corpse pose

High knees

- Rotate your arms forward
- Keep your chest uo

Arm circles

- 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

Circuit 2

Circuit 3

Circuit 4

W3/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

W3/D7 Tone and zen

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