Kiana Tom  – Official Website

Star of Kiana's Flex Appeal ESPN

Exercises: Without Weights

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In my 20 years in the fitness industry, I think I've heard every excuse why someone cannot exercise. The most popular one is "I'm too tired." The 2nd one is "I don't have any weights or don't belong to a gym." Well, it's your lucky day!

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Below is a list of exercises you can do without weights. These exercises are versatile and can be performed at home, in a hotel room, on an airplane and even on the beach! Also, above is a segment from "Kiana's Flex Appeal" demonstrating exercises that can be performed on a fitness ball: with and without hand weights.

Be active!

Exercises to do without Weights:

  • Jogging
  • Walking
  • Jumping Rope
  • Jumping Jacks
  • Jump Squats
  • Jump on one leg
  • Plyometric Ball Crunches
  • Plyometric Ball Squats
  • Plyometric Ball Push-Ups
  • Plyometric Ball Triceps Extensions
  • Plyometric Ball Pull Overs
  • Triceps Dips
  • Biceps curls, shoulder presses, chest presses, back rows...all with weighted household items (water bottles, bags of sand)
  • Crunches
  • Bicycles
  • Leg Raises
  • Push Ups Standard Position
  • Push Ups Close Hand Position
  • Calf Raises on Stair 1 or 2 leg

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