Kiana Tom – Official Website

Star of Kiana's Flex Appeal ESPN

Make Your Own Home Gym

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I created Kiana's Flex Appeal, the #1 rated fitness show in the history of ESPN network after only 1 week of airing.  I am very proud of that 🙂  What many people don't know is that I also created all the workout segments on the shows and wrote all the workouts! Whew!


I am passionate about one of the segments, Home Gym Training. I believe everyone should have some kind of home fitness gear in their home.  Why?

  1. You save $ not paying for a gym membership you may not use enough or at all
  2. You save time not driving to and from the gym
  3. Spend the gym membership $ on home fitness equipment and it's yours to keep
  4. Your Home Gym never closes
  5. Your Home Gym is convenient
  6. Your kids can workout too
  7. You are close to the shower and private smoothie bar (your kitchen)
  8. You can wear whatever you want (underwear? done that!)
  9. I could list dozens more but you get the point.




To get the best results and enjoy the most variety of exercises, I suggest getting the following equipment and set up your own home gym to follow along with my workouts.  The items are listed in order of importance, start off with #1 and add gear as you go.  I recommend getting some professional basic gear that will last you a long time.  Get a few things and slowly add to it as you can as your space and / or budget allows.



  1. Weights: 2 sets of different weight dumbbells from your local sporting goods store or order in my online store: Weights: Dumbbells, Weight Plates or any weighted objects such as Wall Balls or Slam Balls.
    • Women should get 2 pairs of weights to start: 3-5 lbs. and 8-10 lbs.
    • Men should get 2 pairs of weights to start: 15 - 20 lbs. and 25 - 30 lbs.
  2. Jump Ropes: One of the best ways to lose body fat and burn calories. There are all types of jump ropes I like:  Speed jump rope for a light weight, non sting, fast jump rope.  Weighted jump ropes to strengthen the shoulders. Cardio Speed Balls defines your shoulders and arms while you jump, no rope to trip over and interrupt your workouts.  Shop all Jump Ropes here.
  3. Resistance Tubing: Used for dynamic warm ups and strength circuits. Great for travel and office workouts too. Choose from Super Bands (no handles) or 2 Handle Tubing for maximum versatility. Shop all resistance tubing and bands here.
  4. Interval Timer: Great for keeping you on pace so you can focus on the exercises, instead of the # of reps. Gymboss Interval Timer
  5. Fitness Bench: a fitness bench (for some exercises you can use a household chair instead, but a fitness bench enables you to do more exercises comfortably). Choose from Flat or Adjustable Bench that goes from incline, flat to decline.  Shop all fitness benches here.
  6. Kiana's Fitness Mats: this will give you a "designated" area that is for your home gym.  Professional grade, padded surface to provide protection for your joints, offers a non slip surface, rolls up easy to store under your bed or in the closet, light weight but heavy duty. Give your home gym a professional look and feel. Can take any workout you can dish out.
  7. Slam Ball: available in different weights
  8. Wall Ball: different weights available
  9. New! Super pretty! Hawaiian Flower Weights: Dumbbells and Plates

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