Dubbed the “Queen of Fitness” by Access Hollywood, Kiana Tom is back with live online workouts. Kiana’s Fit Mom TV features live workouts on Mondays, Wednesdays and Fridays at 9:00 am PST, but if that’s not a good time for you to tune in, check out Kiana’s on-demand options. In anticipation of the new year, Kiana put a special workout together just for Girls Gone Sporty readers. Check it out and enjoy!
Kiana’s Lean and Mean Muscle Moves
How to do this workout: Perform each of the four exercises in succession for three total circuits, so each exercise is performed three times. Each exercise should be performed for 50 seconds, followed by 10 seconds of rest. If you don’t have a timer, do 15 repetitions of each exercise before moving on to the next exercise.
Busy women can do this full body workout at home or in the gym with a hand weight or Fit Mom TV Medicine Ball, an ideal piece of fitness equipment for women.
Each circuit alternates cardio, strength, cardio, strength.
Cardio: Kiana’s Punch Jacks
Starting position: Hold a medicine ball in each hand at waist level, elbows at your sides, shoulders back, core tight, knees slightly bent with your feet together.
The move: Alternate punching your right and left arm while moving your feet apart and together (like jumping jacks).
Kiana’s tip: Exhale as you punch and punch with meaning. Focus on bringing your pinky in front of your nose. Beginners: Do the exercise without weight.
Kiana’s challenge: Punch harder and faster.
Strength: Kiana’s Booty Bridge Press
Starting position: Holding a medicine ball in each hand, lie flat on your back, knees bent, feet flat, hips up, core tight and head neutral.
The move: From this position, holding your hips high, exhale as you press the medicine balls upward, straightening your arms. Keep a slight bend in the elbows at the top of the motion. Inhale as you lower the weights back down to the starting position.
Do: 15 repetitions.
Kiana’s tip: Squeeze your booty the entire time. Beginners: Learn the hip bridge and be able to hold for 60 seconds before adding the chest press.
Kiana’s challenge: Try it on your tippy toes.
Cardio: Kiana’s Knee Tucks
Starting position: Stand with feet slightly wider than shoulder width, shoulders back, core tight, knees slightly bent.
The move: From this position, lower into a squat and then explode upward, bringing your knees toward your chest.
Kiana’s tip: Keep your back straight and avoid bending forward.
Kiana’s challenge: Jump up immediately after your feet touch the ground.
Strength: Kiana’s Plank Rows
Starting position: Get into a knee or straight-leg plank, supporting your body on your hands and knees or feet. The starting position should include a slight bend in the elbows with your shoulders back and core tight. Have one hand on a medicine ball so that one hand is higher than the other.
The move: From this position, row the medicine ball up, leading with your elbow. The medicine ball should end up being at your waist, elbow going backward, not outward. Hold for a beat, then return to the starting position. Roll the ball to your other hand and repeat on the opposite side.
Kiana’s tip: Beginners: do the exercise on bent knees before trying a straight leg plank row.
Kiana’s challenge: Try doing it with one leg raised.