Starting Position

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Aloha & congratulations on taking a big step toward improving your health and
fitness! This is a Flex HIIT 15 workout, you will do all the exercises in a 15
minute Strength Circuit.
Tips for Success:
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Read the Demos so you know how to do each exercise
Create a designated fitness area in your home or garage
Do each exercise for the designated number of repetitions
Do one exercise immediately after the other for 15 minutes
Do the Workout 3-5 times per week
Be consistent! Workout at the same time each day
Shop recommended home gym gear shop.kiana.com
Consult a physician before starting this or any
exercise programm.
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TIGHT BODY WORKOUT
Repeat for 15 minutes
8 pass
15
REPS
1 arm
rows
15
REPS
EACH ARM
pendulum
pass
1
15
REPS
kickbacks
15
REPS
EACH ARM
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Kiana Fitness Guides
Demos
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8 pass
Starting Position: Stand in an athletic stance, with your feet wide, toes
pointed outward, squatting as low as you can. Shoulder blades pulled back and
down, abs tight, knees slightly bent. Weight in your right hand.
The Move: Keeping your back straight and abs tight, squat down as low as you
can, while keeping your back straight. Do not hinge forward. Pass the weight
to your left hand, around each leg in a figure 8 formation. Repeat other
direction.
Tip: Your ultimate goal is to be able to hold a low squat with your thighs parallel
to the ground, while you pass the weight. Start off with a slight bend in the
knees squat.
Focus: Legs, hamstrings, butt, core, arms
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1 arm rows
Starting Position: Stand with right foot forward, knee directly over the left
ankle. Support your body with your right hand on your knee, shoulders back,
abs tight. Hold a weight in your left hand, arm hanging below the shoulder.
The Move: Keeping your back straight and abs tight, pull the weight upward,
leading with your elbow. Keep the weight close to your body, touching your
waist. Hold for a beat and return to starting position. Exhale upon exertion as
you row the weight upward.
Tip: Make sure the knee stays directly over the ankle.
Focus: Back, rear delts, legs, butt, core
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pendulum pass
Starting Position: Stand with left foot forward, shoulders back and down, abs
tight, knees slightly bent, weight in your left hand, with your arm out to your side
shoulder height, elbow slightly bent.
The Move: Keeping your abs tight and shoulders back, lower down until your
back knee almost touches the floor. Slowly lower your left arm, passing the
weight under your thigh to your right hand. Stand back up, lifting the weight out
to the right side, elbow slightly bent. Repeat by stepping forward with the right
leg and pass back.
Tip: Keep your back straight, shoulders retracted, abs tight, elbow slightly bent
throughout, tipping the thumbs downward as if you were pouring water out of a
pitcher. Exhale upon exertion.
Focus: Legs, butt, core, shoulders
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kickbacks
Starting Position: Stand with right foot forward, knee directly over the left
ankle. Support your body with your right hand on your knee, shoulders back,
abs tight. Hold a weight in your left hand, upper & lower arm at a 90 degree
angle.
The Move: Keeping your back straight and abs tight, elbow inline with your
shoulder. Keeping the elbow in a fixed position, extend your arm back, flexing
the triceps muscle at at the back of the upper arm. The elbow should not move,
but instead, act as a pivot. Keep the weight close to your body, touching your
waist. Hold for a beat and return to starting position. Exhale upon exertion as
you row the weight upward.
Tip: Exhale as you kick back the weight.
Focus: Triceps, abs, core, legs, butt.
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