Kiana Tom – Official Website

Star of Kiana's Flex Appeal ESPN

Interview: for Jane Fonda Movie

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Okay it's time for a change.

I was recently filmed in Jane Fonda's new movie profiling Legends in Fitness. What an honor! Of the dozens of questions they asked me, one in particular was "how do I stay motivated?" The answer is CHANGE.

After training for 20+ years, working out for an hour per day, 5 days per week...... I need a change.

Having 2 young kids, running 3 businesses, keeping the house in order (okay, trying to keep the house in order,) etc. I am running out of day time and me time.

I still go to the gym, but I am going to supplement my Gym Days with my New Home Workout Routines:

I am going to train at home every morning for 10-15 minutes, non stop. You are thinking....15 minutes? How will that do anything?

Good question my Fab Fit Friends. I will be doing COMPOUND X INTERVAL WORKOUTS. No more of the "do one set, wait 3 minutes, get a drink of water, do another set, talk to friends, do another set....repeat."

On Kiana's Flex Appeal, I led many interval workouts.  I like them because they maximize time spent and force you to do more than you normally would.  It's fun because it's different, a challenge and you get faster results.

Intervals are also often done by professional athletes to increase speed and endurance.

Interval Home Workouts:

I will be moving NON STOP for 15 minutes with VERY CHALLENGING COMPOUND EXERCISES. Compound exercises work MULTIPLE muscle groups in each and every motion. Read: more body parts get in shape faster. The workout is very intense, compact, short in duration but HIGH in effort and intensity.

Here is today's workout.

I will be doing as many reps as I can in 1 minute intervals with a 10 second rest inbetween exercises. This challenging workout will burn fat, increase strength and endurance. Guaranteed to clear your head and make you sweat!

Each exercise interval is 1 minute.

Each rest interval is 10 seconds.

  • Squat Jumps: Feet shoulder width apart, tighten core. Jump upward reaching to the ceiling. Land on the balls of your feet and explode upward again.
  • Rest: 10 seconds
  • Push ups with knee tuck: Traditional or knees down push up position, do a push up and while you are in the plank position, curl your torso and bring your knee to your chest. Repeat.
  • Rest: 10 seconds
  • Low Jacks: Like jumping jacks but you squat lower, extending arms out to your sides instead of over head, and cross them in front of your chest as you bring the feet together.
  • Rest: 10 seconds
  • Burpees: Stand up, bend forward and put hands on floor, keeping hands in front of your toes, jump backward and extend feet out behind you, do a push up, return to previous position jumping forward bringing feet back to behind your hands, jump up toward ceiling. Repeat.
  • Rest: 10 seconds
  • Repeat from beginning.

Repeat entire circuit 3 times. Hmmm. Maybe I should video my daily workouts. Would you join me?

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