Kiana Tom  – Official Website

Star of Kiana's Flex Appeal ESPN

Workout: Energize your Body

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Here is a favorite workout I do to feel energized.  It's a total body circuit routine that enables me to feel tighter and stronger all over. Exercise should GIVE you energy, not take it away.

Feel Good Friday Workout:
Warm up with 20 minutes doing your favorite cardiovascular exercise: treadmill, jogging on the beach, jumping rope in 5 minute intervals, brisk walking, cycling.

Circuit 1:
Exhaust the major muscle groups first:
1 set/15 reps of each exercise in a circuit::

  • barbell squats
  • bench press
  • pull ups
  • walking lunges
  • push ups
  • bent over barbell rows
  • jump squats
  • incline dumbbell bench press
  • seated rows

Circuit 2:
Focus on the smaller muscle groups:
1 set/15 reps of each exercise in a circuit:

  • seated alternating dumbbell shoulder presses
  • full body dips
  • standing EZ barbell curls
  • hanging knee tucks
  • standing side raises
  • triceps kickbacks
  • crunches

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