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
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.
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
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.
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!
SHOULDERS AND ARMS WORKOUT USING PORTABLE EQUIPMENT: WEIGHTS AND KIANA FITNESS BAND DO THIS AT HOME, TRAVEL, AT THE GYM OR ON THE BEACH! Shop: Kiana Fitness Band Weights Save
Filmed on location at the Grand Wailea Hotel and Spa. Maui, Hawaii Save Save Save Save Save
Kiana’s Flex Appeal Exercises to do at home, in the gym or on the beach Location: Maui, Hawaii Cast: Kiana Tom (Host), Clark Bartram, Monica Brant Save
Kiana’s Flex Appeal Grand Wailea Resort & Spa Maui, Hawaii Coed Training Bikini Swimsuit 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…
Look Out! Bat Girl is here with a super hero full body blast! Don’t be “afraid” you can do this! This workout includes: Warm Up, 3 min. Tutorials, 2 Flex HIIT Workouts, Floor X for the core and abs
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!
New! Real Time Workout for a tighter, firmer butt. Rent or Buy this Video! VOD: Video On Demand
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
EVERY exercise in the Circuits strengthen the all important CORE!
Improve your health and fitness & get the body you really want! Kiana’s Flex HIIT 4 Week Challenge is a complete training program.
Here is a favorite back workout I love to do: 3-4 sets 15 reps Pull ups or chin ups to failure Bent over rows Right/left side-Back flys Deadlifts Hyper extensions Do this and more with me: EGYM.kiana.com-Filmed at the gorgeous Grand Wailea for ESPN