Kiana Tom – Official Website

Star of Kiana's Flex Appeal ESPN

Post Workout: Shoulders and Arms

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Hi Everyone! Thanks for your emails asking for my personal workout routines. I understand many of you love to workout, but aren't sure what to do. To help keep your workouts fun and effective, I will be posting my workouts on my blog. Hope you will give them a try and enjoy them as much as I do.

I have written over 10,000 workout routines for "Kiana's Flex Appeal" and am still creating new combinations of exercises and areas of focus. As you may know, I like to change up my workout every day. It's much more fun and my body responds to the new motions. It helps to avoid hitting a plateau where your muscles become accustomed to the same exercises and stop improving.

Tomorrow I will train shoulders and arms. I call it the immediate gratification workout because you see results right away! I like to circuit my workouts, I get a great sweat and my muscles stay warm. Because you are doing one exercise immediately after the other, the workout goes by fast! Use strict form to prevent injury and focus on the muscles to make them respond. Enjoy!

beginners: do 1 set of 10-15 reps of each exercise
everyone else: 2-4 sets of each, pyramid your sets: start with a light weight to warm up the muscles, go heavier as you progress and end light. Your heaviest weight should be 65% of your 1 rep. maximum weight.

  • shoulder press
  • barbell curls
  • dips
  • side lateral raises
  • preacher curls
  • close grip push ups
  • rear delt flys
  • cable curls
  • rope pull downs

I end up my workout with a core workout. It may seem like a lot, but I can do this entire workout in 45 minutes. Try it, your body will respond fast!

Beginners: 1 set of each exercise
Everyone else: 2-3 sets of each in a circuit

Core Front plank: Support your body on your elbows and forearms. Keep your body straight like a plank: abs, hamstrings and butt tight. Shoulders relaxed. Breathe. Hold 60 seconds, tightening your entire body.

Core Right and Left Side plank: Similar to the front plank but on your side: support your body on your right elbow and forearm, shoulders relaxed, hips off the floor. Keep your body straight like a plank: abs, hamstrings and butt tight. Hold 60 seconds, tightening your entire body. Repeat left side, 60 sec.

Core Bird Dogs: Get down on all fours. Core muscles tight, head in neutral position. Exhale as you simultaneously raise your right arm and left leg straight up so that they are parallel to the floor. Hold a beat and repeat other leg/arm. Focus on feeling all of the muscles contract from your finger tips to your toes; the back muscles, abs, butt, shoulders. 15 times alternating each side.

Core Super Wo-Man:Lie flat on your tummy. Simultaneously raise both arms and both legs up as if you were flying like "Superman!" Lift them as far as you can, contracting the muscles in your back, legs and arms. Hold 10 seconds. Repeat 10 times.

Core Windshield Wipers: Lie on your back, legs straight up at ninety degree angle to your hips. Feet over your hips. Abs tight, palms facing down on the floor. Gently lower and then raise your legs in a windshield wiper motion from side to side. Contract your abs as the legs lower to each side without letting your feet touch the floor. 20 reps.

Core Swim:Lie flat on your stomach. Simultaneously raise your right arm and left leg upward, hold a beat and repeat other arm/leg. The motion is similar to swimming. Repeat 15 times each arm/leg.

Core Kicks:Lie on your back, pelvis up off the floor, core tight, arms crossed over your chest. Kick the right leg up and then the left leg, keeping the hips in a fixed position the entire time. 15 times each leg.

Consult a physician before starting this or any exercise program.

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