Name: Playbook - Kiara Phillips - W4/D6 Tone and zen
Uploaded: 2021-01-18T11:48:23.583Z
Duration: 45 min
Description: W4/D6 Tone and zen

Workouts:
Circuit 1:
Cow pose 
Donkey kicks * each leg* 
Jump jacks 
Controlled Squats with weights
Childs pose 

Circuit 2:
Dumbbell Lat raises 
Laying down on back leg to sky pose 
Weighted shoulder press with squat 
Triangle pose
Jumping lunges 

Circuit 3:
Cow pose 
Donkey kicks * each leg* 
Jump jacks 
Controlled Squats with weights
Childs pose 

Circuit 4:
Dumbbell Lat raises 
Laying down on back leg to sky pose 
Weighted shoulder press with squat 
Triangle pose
Jumping lunges

- Place your hand and knees on the ground
- Inhale and bring your back down

Cow pose

- 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

- Hop landing in a wide stance and bring your arms over your head
- Hop and return to the initial position 
- Increase speed as your feel comfortable

Jumping jacks

- 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

Child’s pose

Circuit 1

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

Lat raises

- 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 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

Circuit 2

Circuit 3

Circuit 4

W4/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

W4/D6 Tone and zen

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