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.
-
32:19Episode 1TOTAL BODY: Workout with a Twist (32m)
Episode 1
Full Body Blast! Every exercise has a twisting motion to strengthen the abs and core muscles.
Want to expand your workouts?
👉 Click “Shop Now” for equipment to keep your training exciting and evolving. -
TOTAL BODY: Lean Body Blast Challenge (33m)
Episode 2
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, ... -
TOTAL BODY COMPOUND CORE WORKOUT & AMRAP
Episode 3
-
10:49Episode 4ABS: FIT FOCUS: ABS
Episode 4
-
X COED TRAINING FULL BODY HIIT & MELT MY MIDSECTION ABS SLAM BALL WEIGHTS 45 M
Episode 5
-
X ALL LEVELS 2X HIIT ARMS ABS WEIGHTS BENCH JUMP ROPE
Episode 6
-
ABS & CORE - X ABS MELT MY MIDSECTION WORKOUT 12 MIN. SLAM BALL, WEIGHTS
Episode 7
-
TOTAL BODY: ALL LEVELS: CORE & MORE: ABS & BOOTY
Episode 8
Compound exercises strengthen, tighten and tone your entire body but focus on the core, abs and butt.
-
12:11Episode 9LEGS, ABS, ARMS X PUMPED UP KICKS! 12M
Episode 9
-
46:25Episode 10TOTAL BODY & ABS MAT WEIGHTS BENCH 45M
Episode 10
-
Abs Upper Lower Side Core Obliques Demo: Exercises-10-Abs-Sequence
Episode 11
-
42:16Episode 12INTERVALS: Double Trouble + Abs (42m)
Episode 12
Weights, Slam Ball (if you don't have one, do Burpies), Fitness Mat (Kiana's #1 best selling mat available at shop.kiana.com)
-
TOTAL BODY STRENGTH + DIRTY 30S + ALOHA ABS WEIGHTS, BENCH (OPTIONAL) 40M
Episode 14
-
07:58Episode 15ABS CIRCUIT HOTTIE MOMS 8M
Episode 15
-
WARM UP: Dynamic Warm Up Flow & High Impact Cardio
Episode 16
Join Kiana Tom—the star and creator of Kiana’s Flex Appeal—for this targeted total-body warm-up. As a trusted fitness authority, Kiana leads you through dynamic movements designed to increase circulation, improve flexibility, and prime your body for peak performance.
-
TOTAL BODY & ABS: X PEDAL TO THE METAL WORKOUT, FIT HIIT, ABS WEIGHTS, MAT 45M
Episode 17
-
TOTAL BODY & ABS: STRENGTH CIRCUIT, BUTT & ABS WEIGHTS BENCH (OPTIONAL) 55M
Episode 18
-
TOTAL BODY HIIT + 150 REP AB CHALLENGE 40M WEIGHTS MAT SLAM BALL
Episode 19
-
LOWER BODY & ABS: X LADIES WHO LUNGE AND STANDING ABS ROUTINE 35M
Episode 20
-
11:33Episode 21X COED ABS & CORE 11M
Episode 21
-
03:23Episode 22Abs - Demo Abs Sequence
Episode 22
-
TOTAL BODY: MOMS WITH MUSCLE! SLAM IT! STRETCH IT! LIFT IT! 40M
Episode 23
-
08:05Episode 24ABS: 150 REP AB CHALLENGE 10M
Episode 24
