Get Fit
Kiana’s Flex Appeal | Training Abs in the Bahamas and Total Body Workout in Maui
Aloha Flex Appealers! Let’s flatten our abs on the beach, build our biceps and sculpt our legs!
Kiana’s 4 Week Fitness Plan
Download Kiana’s 4 Week Fitness Program and start today! Includes complete workout plans, exercise explanations and photographs so you know exactly what to do. Can be performed at home, gym, travel.
Workout Plan: Advanced | Plus +1
I created this workout on a Sunday morning and LOVE it! Sunday is usually my day off from lifting, but I wanted to get in a total body workout that left me feeling PUMPED, before sitting in the car for 2 hours going to watch Kiana Jr. soccer tournament. I’ve been lifting weights since I …
12 Days of FitMas | 9th Day | Super Sets and Triple Sets
Change up your workout routine so it’s less routine. By keeping your muscles guessing and constantly trying to adapt to change, you will build a more well-rounded physique. In addition, it’s more fun and more challenging to do a fresh, new training routine each time you workout. Supersets and trisets are a challenging way to …
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10 Pieces of Equipment You Need in Your Home Gym
10 Home Gym Must Haves Aloha Flex Appealers! To get fit and stay fit for life, you DON’T need to join an expensive health club. But you DO NEED to train CONSISTENTLY. One of the very best ways to exercise regularly is to MAKE IT EASY and as CONVENIENT as possible. The best way to …
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Full Body Beach Workout with Resistance Tubing
I have used these for years on Kiana’s Flex Appeal ESPN Home Gym Segments. When I hosted the Fitness America Pageant(s) series for ESPN and the Body Building contests, men and women used these to pump up back stage. I travel with these and toss them in my gym bag, too. They are wonderful for …
Create your own home gym with a premium gym mat
A quality mat is a must have for any home gym. First, it creates a designated space for your home gym. It’s best if you can leave the space set up if you have room to make it as easy as possible for you to workout. A quality mat not only protects your hard floors …
2 Moves to Blast Your Abs & Inner Thighs with a Fitness Ball
Core & Glute Blasters: This is a really challenging move that strengthens the entire body, especially the core, arms, abs and butt. Support yourself on your side, hips and shoulders in the same plane. Balance a fitness ball against the wall and roll it up and down, flexing your glutei (booty) and core. 10 reps …
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Strengthen Your Body with Wall Balls
I love training with wall balls and use them a lot. Some of my favorite exercises to use them for are alternating reverse lunge bounces, side ways wall throws, deadlift bounce, partner passes and target tosses.
Get a Killer Core with Slam Balls
“I use slam balls all of the time! For slamming, as weights, cardio drills, core exercises, partner drills, agility drills, you name it!” Kiana.