WORKOUTS BY GOAL
5 Seasons
Take total control of your results by customizing your training routine to fit your goals. Whether you want to focus on a full-body blast, upper-body strength, legs, or abs, you can choose the specific muscle group you want to train.
The best way to avoid a plateau is to keep your muscles guessing and your mind motivated with fresh variety. By selecting a new "Muscle Group Focus" for your daily workout, you ensure your routine stays challenging and effective. Train with the world’s most trusted fitness authority and use Kiana’s signature methodology to sculpt the body you want.
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LOWER BODY: X HAPPY NEW REAR WORKOUT 12 MIN. BENCH WEIGHTS
Episode 1
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TOTAL BODY: ALL LEVELS: CORE & MORE: ABS & BOOTY
Episode 2
Compound exercises strengthen, tighten and tone your entire body but focus on the core, abs and butt.
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TOTAL BODY: MELEKALIKIMAKA WORKOUT WEIGHTS JUMP ROPE
Episode 3
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TOTAL BODY: Lean Body Blast Challenge (33m)
Episode 4
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, ... -
03:30Episode 5LOWER BODY: LEGS MINI CIRCUIT 5M
Episode 5
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12:11Episode 6LEGS, ABS, ARMS X PUMPED UP KICKS! 12M
Episode 6
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24:51Episode 7ARMS & LEGS CIRCUIT WEIGHTS 25M
Episode 7
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37:10Episode 8X BEG - ADV CARDIO, LEGS & SHOULDERS
Episode 8
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TOTAL BODY HIIT + 150 REP AB CHALLENGE 40M WEIGHTS MAT SLAM BALL
Episode 9
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28:18Episode 10X CARDIO HIIT BUTT & BICEPS 30M
Episode 10
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LOWER BODY & ABS: X LADIES WHO LUNGE AND STANDING ABS ROUTINE 35M
Episode 11
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TOTAL BODY: DYNAMIC WARM UP W/ TUBING, AMRAP, HOT LEGS & BETTER BUTT WORKOUT 45M
Episode 12
Get ready to train with the "Fitness Queen!" Join Kiana Tom—the star and creator of Kiana’s Flex Appeal—for high-energy, full-length workouts filmed live. This is the global community that reached 20 million countries within just two weeks of launch, bringing together a powerful movement of peopl...
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TOTAL BODY & ABS: X PEDAL TO THE METAL WORKOUT, FIT HIIT, ABS WEIGHTS, MAT 45M
Episode 13
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08:56Episode 14X FIT FOCUS- ABS, BUTT & CORE 9M
Episode 14
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TOTAL BODY & ABS: STRENGTH CIRCUIT, BUTT & ABS WEIGHTS BENCH (OPTIONAL) 55M
Episode 15
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33:27Episode 16X BEST BOOTY & LUSCIOUS LEGS WORKOUT-30M
Episode 16
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TOTAL BODY: NOT FOR WIMPS! 2 HIITS & KICK A** ABS! 45M
Episode 17
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TOTAL BODY: LEAN & MEAN STRENGTH CIRCUIT WEIGHTS BENCH 45M
Episode 18
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40:02Episode 19SHOULDERS ARMS LEGS & FLAT TUMMY! 40M
Episode 19
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LOWER BODY: X SHES GOT LEGS! LOWER BODY BLAST + ABS-SLAM BALL
Episode 20
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TOTAL BODY: X TIGHT & TONED ALL OVER WEIGHTS, TUBING 35M
Episode 21
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30:17Episode 22LEGS ARMS BUTT BACK CORE! 30M
Episode 22
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36:16Episode 23TOTAL BODY: Full Body Blast 35M
Episode 23
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TOTAL BODY & CORE: X TWISTED SISTAH WORKOUT WITH A TWIST CORE! 30M
Episode 24
