Shoulders & Arms

BACK FLYS | UPPER BACK AND REAR DELTS

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INCLINE CURLS | BICEPS

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CONCENTRATION CURLS | BICEPS, BRACHIALIS

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BENCH PRESS | CHEST, SHOULDERS, TRICEPS

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SLAM BALL HOPS | TOTAL BODY

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SHOULDER SHAKERS | DELTOIDS

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SIDE RAISES | SHOULDERS

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ARNOLD PRESSES

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Crazy 8 Battling Ropes Circuit

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I love training with ropes, it’s a super challenging way to get your heart rate up, burn lots of calories and strengthen the shoulders and core. Plus, it’s easier on the knees and feet then running.

EXERCISE: PENDULUM PASS

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Strengthen your core, glutes, legs, abs, shoulders & arms with 1 move.

Kiana’s Flex Appeal | Training Abs in the Bahamas and Total Body Workout in Maui

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Aloha Flex Appealers! Let’s flatten our abs on the beach, build our biceps and sculpt our legs!

Kiana Combo X: Training Rope Jump Outs

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Like training with ropes? Me too. Try this Combo move.

Kiana’s Flex Appeal | Shoulders in Maui

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Equipment: Weighted Jump Rope

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“My Go-To Jump Rope! Pump up your shoulders and lose fat at the same time with weighted jump ropes! I LOVE these!” Kiana

KIANA’S FLEX APPEAL HOME GYM AND AQUA FLEX POOL WORKOUT

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share the health :)