Name: Playbook - Kiara Phillips - W4/D7 Tone and zen
Uploaded: 2021-01-18T11:48:51.570Z
Duration: 45 min
Description: W4/D7 Tone and zen

Workouts:
Circuit 1:
Cat  pose
High knees 
Bodyweight Squats 
Arm circles 
Push ups

Circuit 2:
Bicep Curls  
Leg raises
High knee
Downward facing dog
Weighted hip thrust 

Circuit 3:
Cat  pose
High knees 
Bodyweight Squats 
Arm circles 
Push ups 
 
Circuit 4:
Bicep Curls  
Leg raises
High knee
Downward facing dog
Weighted hip thrust

- 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

High knees

- 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

- Rotate your arms forward
- Keep your chest uo

Arm circles

- 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

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

Biceps curls

- Lay on the floor with your hands on your waist
- Raise your legs 
- Come down in a controlled motion
- Engage your core as you come down

Leg raises

- 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

- Lay on the floor with your legs bent
- Push through your heels raising your hips
- Squeeze your glutes as you go up
- Hold at the top for a second and come down

Weighted hip thrust

Circuit 2

Circuit 3

Circuit 4

W4/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

W4/D7 Tone and zen

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