FIND YOUR WORKOUT
20 Seasons
Welcome to the ultimate fitness library! Explore hundreds of high-energy workouts curated by Kiana Tom, star of Kiana’s Flex Appeal. Whether you have 15 minutes for a 'Dirty 30' or an hour for a 'Full Body Blast,' we have the perfect session for your schedule.
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TOTAL BODY STRENGTH: Full Body Circuit (47m)
Episode 1
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TOTAL BODY COMPOUND CORE WORKOUT & AMRAP
Episode 2
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TOTAL BODY: X COED TRAINING COMBO AMRAP (AS MANY ROUNDS AS POSSIBLE)
Episode 3
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KIANA 1-ON-1 10 MIN INTERVAL W/ ANY WEIGHTED OBJECT
Episode 4
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19:14Episode 5X DIRTY 30S CARDIO STRENGTH MIX
Episode 5
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TOTAL BODY: FITNESS FOR ALL LEVELS 15 MIN WORKOUT
Episode 6
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TOTAL BODY: MELEKALIKIMAKA WORKOUT WEIGHTS JUMP ROPE
Episode 7
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49:51Episode 8DIRTY 30: Full Body Blast (50m)
Episode 8
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03:30Episode 9LOWER BODY: LEGS MINI CIRCUIT 5M
Episode 9
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15:35Episode 10KIANA 1-ON-1 INTERVAL WORKOUT
Episode 10
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46:25Episode 11TOTAL BODY & ABS MAT WEIGHTS BENCH 45M
Episode 11
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12:11Episode 12LEGS, ABS, ARMS X PUMPED UP KICKS! 12M
Episode 12
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28:18Episode 13X CARDIO HIIT BUTT & BICEPS 30M
Episode 13
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12:43Episode 14ABS: STANDING ABS WORKOUT 12M
Episode 14
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15:12Episode 15X FLEX HIIT15 BUTT & ABS 15M
Episode 15
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32:37Episode 16TOTAL BODY: FLEX HIIT -30M
Episode 16
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42:09Episode 17UPPER BODY BLAST
Episode 17
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32:53Episode 18TOTAL BODY: Lean Body Blast Challenge (33m)
Episode 18
Blast fat & burn major calories, get toned legs, a firmer fanny, thinner thighs, sexy sculpted shoulders & arms, strong core & postural muscles.
Workout: Flex HIIT routine using free weights & your own body weight followed by Muscle Mix Workout and Ab Circuit.
Duration: 30 min.
Gear: Weights, ... -
11:50Episode 19ABS: Hit the Floor
Episode 19
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10:49Episode 20ABS: FIT FOCUS: ABS
Episode 20
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X Flex HIIT! Butt Shoulders Arms & Core-40M WTS
Episode 21
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TOTAL BODY HIIT 2 INTERVALS WEIGHTS SLAM BALL
Episode 22
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LOWER BODY: X HAPPY NEW REAR WORKOUT 12 MIN. BENCH WEIGHTS
Episode 23
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TOTAL BODY: Halloween Wicked Workout for a BOOtiful body 25m wts slamball
Episode 24
