Kiana Tom – Official Website

Star of Kiana's Flex Appeal ESPN

Category Exercises

Upside Down

Why this move is amazing: Because you’re holding a weight upside down, you are forced to use your grip strength, forearms and all of your wonderful arm & core muscles to hold it UPSIDE DOWN so it doesn’t tip over.

Kiana’s Flex Appeal Sexy Shoulders

Hey everyone do you love strong, sculpted, athletic shoulders? So do I! I know on Kiana’s Flex Appeal I always say every muscle group is my FAVORITE to train! Shoulders has always been my very very very favorite muscle group to train! Athletic shoulders look sexy on both men & women! Here is one of my favorite shoulder workouts to help you stay motivated, strong and FIT!

Sexy Shoulders Workout

SEXY SHOULDER WORKOUT Hey everyone do you love strong, sculpted, athletic shoulders? So do I! I know on Kiana’s Flex Appeal I always say every muscle group is my FAVORITE to train!  Shoulders has always been my very very very favorite muscle group to train! Athletic shoulders look sexy on both men & women! Here is one of my favorite shoulder workouts to help you stay motivated, strong and FIT!

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Rolling Tuck: Lower Abs Exercise

Aloha! Here is a simple exercise to help flatten your abs and strengthen your lower abs. Beginners: start with feet & shoulders flat. Intermediate / Advanced: start with feet & shoulders a few inches off the floor. How to: Keep you pelvis tucked under so your lower back is firmly on the floor. Exhale as you roll your knees in, lifting your Okole (butt in Hawaiian) off the floor. Hold

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Coconut Beach Workout

I can literally workout with anything, even a coconut! Here is a fun and effective workout I did with a coconut I found on the beach. It weighed about 5 lbs and the coconut milk inside gave it extra movement to work the core! Kiana’s Coconut Beach Workout 20 reps or 1 minute of each exercise per interval. Beach Lunge Walks with alternating Coconut Twists: Muscles: Legs, Glutes, Core, Arms.

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Leg Workout – Not for wimps

SQUAT JUMPS: STARTING POSITION: STAND WITH FEET SHOULDER WIDTH.  CORE TIGHT. SHOULDERS BACK AND DOWN. THE MOVE: SQUAT DOWN UNTIL YOUR THIGHS ARE PARALLEL TO THE FLOOR.  EXPLODE UP AS HIGH AS YOU CAN.  BEGINNER / INTERMEDIATES, JUMP UP WITH LEGS STRAIGHT.  ADVANCED, JUMP UP TUCKING YOUR KNEES UNDER YOUR BODY – MAKE SURE YOU KEEP YOUR BACK STRAIGHT AND DON’T LEAN FORWARD. GOBLETS: STARTING POSITION: STAND WITH FEET SHOULDER

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Exercise: Shoulder Shockers

Shoulder Shockers Sculpt strong and sexy shoulders Muscle groups: Anterior, lateral, posterior deltoids How to do Shoulder Shockers: Do one rep of each move as a 3 part exercise All 3 moves equal 1 repetition Starting position: Stand with feet shoulder width, shoulders back and down, abs tight, knees slightly bent.  Hold weights in each hand. The Move: Exhale as you raise the weights to shoulder level, palms facing downward. 

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Kiana’s Flex Appeal Bikini Back Workout in Hawaii

This is a terrific workout to strengthen your back and rear delts. Love that you can do it anywhere using minimal gear (and minimal clothing! haha) When I wrote the workouts for Kiana’s Flex Appeal I wanted to use proven exercises that really work and that could stand the test of time.  No gimmicks, just training hard using basic weight training moves. Aloha!

Exercise: Barbell Dead Lifts

Dead lifts: Why I love them: Because I feel so strong and powerful when I do them.  They strengthen the core stabilization muscles that we use in daily life: core, glutes, hamstrings.  A favorite closed chain exercise. How to do them: Start with feet hip width.  Shoulders back and down, abs tight. Squat down and Grasp a barbell with opposite grips (one palm facing you the other outward). Look forward

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Shoulder Shocker Workout: Kiana’s Flex Appeal

Get Strong & Sexy Shoulders Kiana’s Flex Appeal ESPN Shoulder Workout Gear Needed: Weights   Kiana’s Flex Appeal Delts Day! Palm Desert La Quinta Resort and Spa. 9th hole. – Shoulder Shocker Workout: 1. Heavy DB presses 2. Side Raises 3. Alt Front Raises 4. Rear Delt Flys 5. Bonus round: Feet Up Push Ups (not for the weak!) – 10-15 reps. 2-3 sets. – Use the right amount of

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