Workouts – 15, 30, 45, 60 min. Intervals | Kiana Tom - Star of Kiana's Flex Appeal - "Queen of Fitness" Access Hollywood

Workouts – 15, 30, 45, 60 min. Intervals

Posted on 04. Nov, 2009 by Kiana Tom in :60 TIPS, All Exercises, Workouts

got 10? workouts to do in any given time. the benefits are cumulative.

15 Minute Workout: In 15 minutes, you will feel empowered, you will feel happier and you will feel a sense of accomplishment. For a fast, energizing workout that will give you energy and not make you tired, it’s best to choose the most efficient, multi tasking exercises that strengthen multiple muscle groups in one movement. Because time is tight, this workout uses 1-2 variations of hand weights for maximum efficiency.

For exercises requiring weights, use hand weights purchased in a local sporting goods store or gallon bottles of water or the Kiana Fitness Exercise Band. Choose which one fits your mood and budget best. Sometimes the hardest part of working out is getting started. More often than not, once you begin you feel so much better you keep going. If this is the case, do another circuit! The following circuit training routine is in a specific order, starting with the largest muscle groups and ending with the smaller. Enough talk, 30 seconds has already passed, let’s get started. 10 reps, 1 set of each. =15 minutes.

Jump squats: Stand with feet shoulder width apart, arms at your sides. Jump upward, raising your arms straight overhead, landing in a squatting position. Repeat 10 times.

Bent over dumbbell rows: Hold a weight in each hand, feet slightly wider than shoulder width apart, core tight, shoulder blades retracted. Bend over until your back is flat and parallel to the floor. Bend the knees slightly to take strain off lower back, let arms hang comfortably down, arms should hang under your shoulders. Motion: Slowly lift the weights upward, keeping the elbows tight into the body, exhaling upon exertion. Palms facing forward. Feel the muscles in the back and lats contract. Hold a beat. Return to starting position. Repeat 10-15 reps. Tip: Keep your back flat, focus on letting your back do the work; not your traps.

Push Ups: Support your body with your arms and feet, arms slightly wider than shoulder width, your body in a plateau. Beginners put your knees on the floor. Keep the core muscles tight, head in a neutral position. Motion: Slowly lower your body down, bending at the elbows. Lower until your chest almost touches the floor. Exhale as you push up to starting position. Tip: Vary your hand positions to focus on different muscles: a close grip hand position puts more emphasis on the triceps.

Shoulder raises: Hold a liter water bottle in one hand or 3-5 lb. weight. Stand with feet shoulder width apart, abs tight, butt and legs strong, shoulders retracted, head in a neutral position. Arms hanging comfortably at your sides. Raise the bottle/weight upward to the side, up to shoulder level, tipping the thumbs downward slightly as if you were going to pour the water out of the bottle. Hold a beat and return to starting position. Repeat 15 times. Repeat other arm. Do 3 sets of 15 reps. both arms.

Bicep curls: Hold a weight in each hand, arms hanging at your sides. Feet slightly wider than shoulder width, knees soft. Motion: Curl up one weight, keeping the elbows tight into the body. Exhale as you return to the starting position. Repeat other arm. 10-15 reps. both arms. Tip: Twist your wrist outward at the top of the curling motion to isolate the bicep muscle completely.

Dips: Feet on the floor, knees bent, hands resting on bench or chair, palms facing backward. Lower (or dip) your body down, feeling the stretch in the triceps muscles. Push back up to starting position and feel the muscles behind your upper arm contract as you push up.

Figure 8: One of my favorite abdominal exercises because it not only strengthens you midsection but your entire core. Hold a medium weight in both hands in front of your body. Knees slightly wider than shoulder width apart, knees slightly bent, calves, hamstrings, thighs, butt, abs tight. Shoulder blades retracted. Move the weight in a large figure “8″ in front of your body, to the side, over head, side, down. Each time you move it you will feel each side of your midsection, lower body and arms contract and release. Guess how many repetitions you should do? Right, 8.

30 Minute Workout:
The “30 Minute Workout” is a wonderful total body routine that requires just 2 days per week. It is a realistic program to strengthen your muscles and tone your entire body. Start with the largest muscle groups first when you are the freshest and have the most energy. You can also use the Priority Training method and begin with the area of the body you want to see the most improvement first.

Begin with a warm up. Brisk walking, stretching, jumping rope are all great. Remember: you wouldn’t take a frozen rubber band out of the freezer and try to stretch it so don’t do that to your muscles.Do 1 set of 10-15 reps. per exercise. Select a weight that is challenging enough to make you work for the last couple of reps., never sacrificing proper form. As you get used to the exercises, you be able to transition smoothly to the next and be more efficient. Work your way up to doing this routine 2 times in a row, 2 times per week.

Squats: Starting position: Hold a weight in each hand, feet slightly wider than shoulder width apart, core tight, shoulder blades retracted, knees slightly bent. Motion: Slowly squat down until your thighs are parallel to the ground. Hold a beat and exhale as you return to starting position. Repeat 10-15 reps. Tip: Concentrate on feeling the muscles in the legs, hamstrings, butt and calves, contract and release throughout the entire movement.
Pull Ups:Use the bars at your local school or playground, or you can purchase a chin-up bar at the sporting goods store. Overhand or underhand grip, shoulder width hand position, from hanging position, pull yourself up as far as you can, ideally until your chin is above the bar. This is very difficult if you haven’t done these before. Try and do 1. Work up to 2, 3, 4, 5-10+. Excellent!
Bent Over Rows: Starting position: Hold a weight in each hand, feet slightly wider than shoulder width apart, core tight, shoulder blades retracted. Bend over until your back is flat and parallel to the floor. Bend the knees slightly to take strain off lower back, let arms hang comfortably down, arms should hang under your shoulders. Motion: Slowly lift the weights upward, keeping the elbows tight into the body, exhaling upon exertion. Palms facing forward. Feel the muscles in the back and lats contract. Hold a beat. Return to starting position. Repeat 10-15 reps. Tip: Keep your back flat, focus on letting your back do the work; not your traps.
Push-Ups: Starting position: Support your body with your arms and feet, arms slightly wider than shoulder width, your body in a plateau. Beginners put your knees on the floor. Keep the core muscles tight, head in a neutral position. Motion: Slowly lower your body down, bending at the elbows. Lower until your chest almost touches the floor. Exhale as you push up to starting position. Tip: Vary your hand positions to focus on different muscles: a close grip hand position puts more emphasis on the triceps.
Dumbbell Curls: Starting position: Hold a weight in each hand, arms hanging at your sides. Feet slightly wider than shoulder width, knees soft. Motion: Curl up one weight, keeping the elbows tight into the body. Exhale as you return to the starting position. Repeat other arm. 10-15 reps. both arms. Tip: Twist your wrist outward at the top of the curling motion to isolate the bicep muscle completely.
Dips: Feet on the floor, knees bent, hands resting on bench or chair, palms facing backward.
Lower (or dip) your body down, feeling the stretch in the triceps muscles. Push back up to starting position and feel the muscles behind your upper arm contract as you push up.
Figure 8: One of my favorite abdominal exercises. Hold a medium weight in both hands in front of your body. Knees slightly wider than shoulder width apart, knees slightly bent, calves, hamstrings, thighs, butt, abs tight. Shoulder blades retracted. Move the weight in a large figure “8″ in front of your body, to the side, over head, side, down. Each time you move it you will feel each side of your midsection, lower body and arms contract and release. Guess how many repetitions you should do? Right, 8. Guess how many sets? Yep, 8.

45 Minute Workout:

45 Minutes is the perfect amount of time to workout. It allows you enough time to strength train and do some cardiovascular exercise. You are getting the best of both worlds; increasing bone density and burning calories.

Here is a very realistic workout for you to do at home or in the gym. The workout routine incorporates 2 different exercises per muscle group, one after the other. This is called “super sets” and is a very efficient way to train.

Try and do this 2-3 times per week for the best results. Enjoy!

Cardiovascular exercise: 20 minutes

Power walk on the treadmill
ride the exercise bike
jog
elliptical trainer

Strength Training:
10-15 reps. each exercise.

Squats: Hold a weight in each hand, feet slightly wider than shoulder width apart, core tight, shoulder blades retracted, knees slightly bent. Motion: Slowly squat down until your thighs are parallel to the ground. Hold a beat and exhale as you return to starting position. Repeat 10-15 reps. Tip: Concentrate on feeling the muscles in the legs, hamstrings, butt and calves, contract and release throughout the entire movement.
Lunges: With a dumbbell in each hand, head up, abs/back/butt tight, step forward with your right leg until your right thigh is parallel to the floor, and your upper & lower leg are at 90 degree angle. Step back into the starting position and repeat 10-15 reps. each leg.
Seated Rows: Sit on the bench, grasp the handles with both hands. Tighten core, sit up straight. Arms straight. Pull (or row) the weight back, elbows tight next to the body, leading with the elbows. Flex your back muscles and focus on pulling your shoulder blades together. Hold a beat and return to starting position. Repeat 10-15 reps.
Bent Over Rows: Hold a weight in each hand, feet slightly wider than shoulder width apart, core tight, shoulder blades retracted. Bend over until your back is flat and parallel to the floor. Bend the knees slightly to take strain off lower back, let arms hang comfortably down, arms should hang under your shoulders. Motion: Slowly lift the weights upward, keeping the elbows tight into the body, exhaling upon exertion. Palms facing forward. Feel the muscles in the back and lats contract. Hold a beat. Return to starting position. Repeat 10-15 reps. Tip: Keep your back flat, focus on letting your back do the work; not your traps.
Incline Bench Press: Sit on an incline bench, a dumbbell in each hand, weights at chest level, elbows pointing downward, abs and core tight. Press the dumbbells upward, contracting the chest muscles. Hold a beat and return to starting position. Repeat 10-15 reps.
Pec Dec: This creates separation in the pectoral muscles and is a terrific cleavage enhancer. Sit at the pec dec machine, upper arm at 90 degree angle to the lower arm. Tighten core muscles. Press your arms together, leading with the forearms. Hold and return to starting position, 10-15 reps.
Barbell Curls: Hold a barbell in both hands, arms hanging in front of your body. Feet slightly wider than shoulder width, knees soft. Motion: Curl up the barbell, keeping the elbows tight into the body with little or no rocking of the body. Exhale as you return to the starting position.
Machine Curls: Sit at the machine curl, elbows in line with the pivot of the machine arm. Abs tight, curl the weight up, Hold and return to starting position, 10-15 reps.
Triceps Push Downs: A push down bar or rope may be used for this exercise. At the push down cable station, grasp the bar or rope with overhand grip (palms down.) Tighten the core muscles, knees slightly bent, feet shoulder width apart. Push the bar or rope downward, feeling the muscles in the back of the upper arm contract completely. Hold and return to starting position, 10-15 reps.
Kickbacks: Grasp a dumbbell in your right hand, place your left hand on your left knee for support. With your right elbow bent and at your side, straighten your right arm behind you until it’s parallel to the ground at shoulder level. 10-15 reps, 3-4 sets.
Seated Calf Raise: This gives you toned and sexy calves. Your legs will look amazing in high heels! Sit on the pad, upper and lower leg at 90 degree angle, toes on the foot pad. Tighten the calf muscle and press up on your toes. Hold and return to starting position, 15-20 reps.
Arms Front Crunches: Lie flat on the floor or mat, bend your knees and place your feet upon a flat bench in front of you. Extend your arms and crunch upward toward the sky. Focus on bringing the rib cage toward the pelvis like an accordion. Keep your chin up and lift your shoulder up off the floor.
Arms Straight Back Crunches: Perform the exercise above, except with your arms straight back over your head.

The “60 Minute Workout” is a wonderful Total Body Workout Routine that requires just 2-3 days per week. It is a realistic program to strengthen your muscles and tone your entire body. Because you have an hour to train, you get more variety in one routine. Begin with a warm up. Brisk walking, stretching, jumping rope are all great. Remember: you wouldn’t take a frozen rubber band out of the freezer and try to stretch it so don’t do that to your muscles.

FitMomTV Multi-tasking Tip: turn on the dishwasher, put a load of laundry in the washer, put deep conditioner on your hair and/or self tanner, before you start your at home workout.

60 Minute Workout:
Circuit Training Routine

This Workout consists of 2 Total Body Circuit Training routines. The exercises are in a specific order for maximum efficiency and results. Do 1 set of 10-15 reps. per exercise and move immediately to the next exercise. Because you are constantly moving, you get both cardiovascular and strength training benefits. Gradually increase it to 2 sets of 10-15 reps. per session.

Squats: Hold a weight in each hand, feet slightly wider than shoulder width apart, core tight, shoulder blades retracted, knees slightly bent. Motion: Slowly squat down until your thighs are parallel to the ground. Hold a beat and exhale as you return to starting position. Repeat 10-15 reps. Tip: Concentrate on feeling the muscles in the legs, hamstrings, butt and calves, contract and release throughout the entire movement.

Bent over rows: Hold a weight in each hand, feet slightly wider than shoulder width apart, core tight, shoulder blades retracted. Bend over until your back is flat and parallel to the floor. Bend the knees slightly to take strain off lower back, let arms hang comfortably down, arms should hang under your shoulders. Motion: Slowly lift the weights upward, keeping the elbows tight into the body, exhaling upon exertion. Palms facing forward. Feel the muscles in the back and lats contract. Hold a beat. Return to starting position. Repeat 10-15 reps. Tip: Keep your back flat, focus on letting your back do the work; not your traps.

Dumbbell Chest Press: Lie on flat surface (in the gym you would do this on a bench; at home the floor or beach is fine). Hold dumbbell in each hand, palms facing forward, arms extended upward. Lower the dumbbells to the side of your chest, exhale as you return to starting position. Repeat 10-15 reps.

Shoulder presses: Seated or standing. Hold a weight in each hand, at shoulder level, palms facing outward. Abs and core tight. Motion: Press the weight upward, straightening the arm, keeping a slight bend in the elbow at the top of the motion. Repeat other arm, 10-15 reps. each arm. Tip: This motion can also be done pressing both arms at the same time instead of alternating.

Hammer Curls: Hold a weight in each hand, arms hanging at your sides, palms facing your thighs. Feet slightly wider than shoulder width, knees soft. Motion: Curl up one weight, keeping the elbows tight into the body, do not twist the wrist, instead keep the thumb on top in a hammer position. The curling motion should mimic the hammering motion. This exercise tones the forearms more than the standard bicep curl. It also involves the brachialis muscle which adds more shape to the arm. Exhale as you return to the starting position. Repeat other arm. 10-15 reps. both arms.

Kickbacks: Grasp a dumbbell in your right hand, place your left hand on your left knee for support. With your right elbow bent and at your side, straighten your right arm behind you until it’s parallel to the ground at shoulder level. 10-15 reps.

Figure 8: One of my favorite abdominal exercises. Hold a medium weight in both hands in front of your body. Knees slightly wider than shoulder width apart, knees slightly bent, calves, hamstrings, thighs, butt, abs tight. Shoulder blades retracted. Move the weight in a large figure “8″ in front of your body, to the side, over head, side, down. Each time you move it you will feel each side of your midsection, lower body and arms contract and release. Guess how many repetitions you should do? Right, 8. Guess how many sets? Yep, 8.

Lunges: With a dumbbell in each hand, head up, abs/back/butt tight, step forward with your right leg until your right thigh is parallel to the floor, and your upper & lower leg are at 90 degree angle. Step back into the starting position and repeat 10-15 reps. each leg.

Chest flys: Attach your Kiana Fitness exercise band (available in our FitMomTV store) to the staircase railing or similar stationary fixture. Place one foot in front of you, lunging forward slightly. Arms at shoulder level, palms facing outward. Tighten your core muscles. Press the arms together as if you were hugging a barrel or large man. Hold a beat and return to starting position. 15 reps.

Back flys: Hold a dumbbell in each hand, select a lighter weight than for other exercises. Sit on a chair, lean forward, rest chest on your legs, palms facing each other behind your calves. Tighten your core muscles.
Raise the dumbbells upward, in a slight arc, contracting the muscles in your back. Tip your thumbs downward slightly. Hold a beat and return to starting position. Repeat 10-15 reps. Tip: Limited or no rocking of the body.

Front raises: Hold a liter water bottle in one hand or 3-5 lb. weight. Stand with feet shoulder width apart, abs tight, butt and legs strong, shoulders retracted, head in a neutral position. Arms hanging comfortably at your sides. Raise the bottle/weight upward to the front, up to shoulder level, thumb on top in a hammer grip. Hold a beat and return to starting position. Repeat 15 times. Repeat other arm.

Alternating Curls: Hold a weight in each hand, arms hanging at your sides, palms facing your thighs. Feet slightly wider than shoulder width, knees soft. Motion: Curl up one weight, keeping the elbows tight into the body, twisting your wrist outward at the top of the curling motion to isolate the bicep muscle completely. Exhale as you return to the starting position. Repeat other arm. 10-15 reps. both arms.

Close hand push-ups: Support your body with your arms and feet, hands close together directly under your chest bone (sternum), your body in a plateau. Beginners put your knees on the floor. Keep the core muscles tight, head in a neutral position. Motion: Slowly lower your body down, bending at the elbows. Lower until your chest almost touches the floor. Exhale as you push up to starting position.

Oblique side crunch: Lie on flat surface, cross your left leg over your right knee and bring your right elbow toward your left knee. Repeat 15-20 times. Switch leg positions and repeat other side.

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