Name: Playbook - Kiara Phillips - W4/D2 Tone and Zen
Uploaded: 2021-01-18T11:48:47.935Z
Duration: 45 min
Description: W4/D2 Tone and Zen

Workouts:
Circuit 1:
Dumbbell front raises
Dumbbell lat raises
Plank
Butt kicks
Child pose

Circuit 2:
Sumo squats 
Alternate standing crunches 
Toe touches
Russian twist
Cat pose  

Circuit 3:
Dumbbell front raises
Dumbbell lat raises
Plank
Butt kicks
Child pose

Circuit 4:
Sumo squats 
Alternate standing crunches 
Toe touches
Russian twist
Cat pose

- Hold the db with your palms facing you 
- Raise the db until you reach shoulder height
- Keep your core tight

Front dumbbell lat Raises

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

Planks

- Increase speed as your feel comfortable

Butt kicks

Child’s pose

Circuit 1

- 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

- 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

- Lay on the floor with your arms by your sides
- Raise your legs 
- As your come up bring your torso off the ground and touch your toes
- Come back down in a controlled motion

Toe touches

- 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 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

Circuit 2

Circuit 3

Circuit 4

W4/D2 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

W4/D2 Tone and Zen

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