Videos
7 EFFECTIVE EXERCISES WITH DUMBBELLS
Aloha everyone! Here are some favorite dumbbells only exercises for you to try next time you workout! I love training with dumbbells, no waiting for machines, you can move easily from one exercise to the next! And you can train anywhere! LMK what you think! Keep flexing! XO Kiana 1. Dead lift row 2. Concentration …
FLEX CIRCUIT TRAINING
I love đź’• compound moves that work multiple muscle groups at once. For a quick total body blast, perform 1 set immediately after the other. Choose a medium weight that makes it challenging to do 15 reps each – ➡️Kiana Training is ON! Lose weight, reduce fat, tighten and tone all over! This is a …
VIDEO | 8 MOVES | 30 MIN. LEG WORKOUT
Aloha! Here are 8 Excellent Leg Strengthening Moves to do on your next leg day! Here is a terrific 30 min leg circuit that I’ve been doing lately. You can customize it to build muscle in the legs or to tighten and tone for lean sculpted legs. – ✔️💪🏼To build muscle, select a weight that …
#PAYBACK P2 | Kiana Tom Viral Video TikTok
@kianatom This is for the parents! Any to add? ##thiswouldbefun ##hikids ##kianatom ##mommyshome ##payback ##parents ♬ I Love It (feat. Charli XCX) – Icona Pop
#PAYBACK P1 | Kiana Viral Video 3 million views on TikTok
@kianatom This is for all the parents out there! ##payback ##wouldbefun ##kianatom ##hikids ##mommyshome ##parents ♬ I Love It (feat. Charli XCX) – Icona Pop This is for all the parents out there! Can you relate? #payback #hikids #werehome Did we forget any? PS This video is going viral with over 3 million views on …
#PAYBACK P1 | Kiana Viral Video 3 million views on TikTok Read More »
VIDEO | 21S ADVANCED EXERCISE
Aloha! Want a real PUMP? When’s the last time you did 21’s? SAVE this for later! #oldskool I love doing 21s at the end of a bicep workout. it’s a great way to #burnout your #biceps Perform a #tripleset of 3 bicep exercises x 7 reps each, 1 set immediately after the other – ✔️Starting …
EXERCISE: SKULL CRUSHERS FOR TIGHT TRICEPS
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 …
BAKE MY DAY | BEST HEALTHY COOKIES EVA
Aloha! This is a super simple recipe using only all natural ingredients. I make this all of the time for my family. Having a sweet treat that has nutritional benefits is the best kind!
Video: Warm Up Before You Lift Weights
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.
Crazy 8 Battling Ropes Circuit
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.
How to Make 2 Ingredient Fit Pancakes
What do you get when you cross a banana and an egg?