This is an excellent finisher to your tricep workout. Hold barbell palms toward your feet, thumbs and fingers on the same side. If you don’t have a barbell, you can perform the exercise with dumbbells held horizontally. Press the small of your back into the bench, tipping pelvis under. Abs tight. Keeping the elbows directly …
What is your Go-To Pre Workout Meal? It’s important to eat a light meal that contains complex carbohydrates and healthy fat to get you thru a workout. Here are some of my favorite pre-workout meals
I WORKOUT BECAUSE: I’VE BEEN LIFTING WEIGHTS SINCE I WAS 16. AS SOON AS I SAW MUSCLE, I WAS HOOKED. I’VE BEEN LIFTING EVERYDAY SINCE. I CREATED A CAREER FROM MY LOVE FOR FITNESS IT MAKES ME FEEL 100% BETTER, 100% OF THE TIME IT IS PART OF WHO I AM, MY ROUTINE, JUST LIKE …
WARM-UP BEFORE EACH AND EVERY WORKOUT TO WARM YOUR MUSCLES AND PREVENT INJURY. AS I’VE STATED ON KIANA’S FLEX APPEAL, YOU WOULDN’T STRETCH A COLD RUBBER BAND YOU JUST TOOK OUT OF THE FREEZER WOULD YOU?” HERE IS THE WARM-UP SEQUENCE I DO every time BEFORE I LIFT WEIGHTS.
Aloha Flex Appealers! Here is a fast moving workout using barbells or dumbbells. 3-4 rounds 1 minute each exericse / 15 seconds rest OR 15 reps each exercicse before moving on to the next motion Beginners: Light Weights Intermediate: Use a weight that makes the last few reps challenging Advanced: Use heavier weights and add …
Today’s Workout: Kiana’s Killer Compound Moves | Total Body Barbell Blast Read More »
Flatten your stomach at the gym or at home with these 5 simple tips to take your abdominal training to the next level.
“Workout 1st thing in the morning before the day gets away from you. It sets the tone for the day and makes healthy choices easier! Plus it revs your metabolism all day long!” Kiana XO
Q&A: What to train first? Train the muscles you need most work on at the beginning of your workouts when you’re freshest and have the most energy. Q: Weights or cardio first? A: Depends on your goals: lift weights first if you want to add lean muscle. Cardio first if you want to burn more …
Make the most of the time spent working out by lifting the correct amount of weight. Select a weight that is appx. 65% of your 1 rep maximum. If you can do 20 reps, you’re not lifting enough weight. Free Trial at Kiana’s eGym! Let’s train together! Click here for info.
Have fun while getting fit with Partner Squats! Face each other, feet shoulder width apart. Shoulders retracted and pushed down, head neutral. Hold hands. Keeping your back straight, squat down as if you are sitting in a chair. Exhale as you stand back up, pushing thru the heels. Repeat 10 times. Smile!
Want tight, firm arms? Take a Dip! Tricep Dips! I love doing tricep dips. Dips are one of the very BEST exercises for firming the back of the upper arms which can get flabby if untrained. You can do them anywhere: At the gym, hotel, at home. If you’re at home you can do dips …
Stretch I do every night This stretch is wonderful anytime or for relief for sciatic pain from Piriformis syndrome. Stretch after every workout when your muscles are warm and every night before bed. I receive many emails asking me for tips on stretching. Stretching is just as important as lifting weights and eating healthfully. I …
