Kiana Tom – Official Website

Star of Kiana's Flex Appeal ESPN

Category Full Body Workout

Kiana 500 Rep Challenge

Aloha Everyone! Ready to take my 500 Rep Challenge? Challenges are an effective way to get motivated, shock your muscles into shape and progress to the next fitness level and get back on the fitness wagon if you’ve fallen off:) This 500 Rep Challenge is AWESOME! This workout will help you get tight and strong! It combines cardio, legs, glutes, chest, shoulders arms and abs! How to do it: set

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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!

WICKED HALLOWEEN WORKOUT

Only for the Brave! Dare to Work up a WICKED Sweat with this Bone Chilling Halloween Workout: Zombie Slayers, Witch Hunters, Petrified Pumpkin Potion…

Video Post: HOTTIE Workout! Dripping Sweat 90˚Full Body Blast

eGym Video Post: REAL TIME FULL BODY BLAST! Grab some weights and join me for this challenging workout in REAL TIME! It’s 90˚ and we’re sweating it out along with you! In this workout, I lead you through a challenging full body blast with free weights, slam ball and fitness bench. If you don’t have a slam ball or bench I’ll show you how to do the same moves on the floor. I just finished this workout and feel sooooo good and so can you! Grab some weights and jump in! Aloha!

5 Great Medicine Ball Exercises

5 Great Medicine Ball Moves 1 Ball. 5 Exercises Full Body Blast in 15 minutes 1. Squat side kicks: feet hip width, knees slightly bent, core tight, shoulders back & down. The move: squat down and the Lift leg to the side. Alt sides. 2.  Squat Hops: athletic stance, ball at cheat, shoulders back and don, core engaged. from this position, squat down and then jump up – 3. Staggered

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Take Kiana’s 4 Week Flex HIIT Challenge! Get the lean, sexy, healthy, fit body you really want!

Improve your health and fitness & get the body you really want! Kiana’s Flex HIIT 4 Week Challenge is a complete training program.

eGym: 50 Shades of Pink – Chain Workout

Muscles: Total Body Blast Gear: Chains and Mat Type: Chain Circuit Fit Focus: Floor Work for Core Duration: 20 min.

Video Post: Who’s got a TIGHT END now? Super Bowl Workout

  NO SMACK TALK! SCORE a workout before or after the BIG GAME! The GAME PLAN is a FULL BODY BLITZ! GET A NEW MOVE! Zig Zag Drills: to improve agility, coordination, endurance, speed, quickness, core strength Up Downs Touch Downs: Super hard but super effective.  Increase endurance, total body strength. Medicine Ball Jump Throws Fantasy Football High Knees: Increase speed, endurance, core strength and blast major calories   KICK

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eGym: 3 Way Workout

Muscles: Full Body Workout Gear: Weights, Slam Ball Type: 3 Way & Flex HIIT Fit Focus: Upper Body Duration: 40 min

3 Great Exercises for your core, legs, butt

Get fitter faster with Kiana’s Signature Wall Balls and Total Body Workout! Enjoy endless exercise options and promise to challenge your body by making it work harder than with traditional free weights or dumbbells.

eGym: Shred Your Core

SUPER 7 STRENGTH CIRCUIT + BODY WEIGHT ONLY FLEX HIIT + ABS Muscles: CORE / Full Body Gear: Weights, Slam Ball, Flex Mat, Kettle Bell, Band Type: Strength Circuit, Flex HIIT 15, Floor Work Fit Focus: Core / Abs Duration: 40 min