Kiana's® Strength & Fitness Plans™ for MEN & WOMEN

*Scroll Down to view Kiana's® Fitness Plans™ for Busy Moms*

Do you want to improve your overall fitness level and strength? Take a peak at my workout plans and find the right training schedule for you. All Workout Plans are 4 weeks in length. After the 4 weeks, select the next level for new exercises & routines!

Upon ordering, you will receive a link to download your Kiana's® Fitness Plan™ that will include:

• Your Fitness Plan for your level
• Specific exercises, suggested intensity levels & # of repetitions for each exercise
• Each exercise is hyperlinked to Kiana's® Video Demonstration of each exercise
• Training Calendar with recommend workout days & off days
• Workout Log to track: the date(s) of your workouts, # of repetitions & amount of weight used

Note from Kiana: "I have written thousands of workout routines for Kiana's Flex Appeal ESPN!  Now some of my favorite workouts plans are now available to you! All of the workout plans are laid out just like my Kiana's Flex Appeal Television Series!"

Home Gym

Pro Gym

Target Training

Bonus: All programs include access to the Video Exercise Demonstration Library for proper form and instruction. As always, consult a physician before starting this or any exercise program.

BEGINNER LEVEL: The Beginner level is geared towards individuals who are just starting to workout or those who have taken time off from exercising. This workout program is a basic 3 day per week routine that can be done all at once or in 10-15 minute increments around your busy schedule. The workout program includes the basic strength training exercises that can be done with or without weights. The beginner level is designed to give you a solid foundation and knowledge of lifting weights. This program is by no means just for beginners. Because you can select the amount of weight you use, you can make it as challenging as you want it to be. This wonderful, solid program will get you going and feeling great fast.

INTERMEDIATE LEVEL: The Intermediate level program is geared towards individuals who have been lifting weights for awhile and know the basic exercises. This if for those who are want to change up their current routine. The intermediate level program incorporates new challenging exercises and techniques; use of varying sets / reps to keep your muscles guessing, to maximize results. Dumbbells, barbells, bands, chairs, and other common fitness gear will be incorporated into the program along with exercises using your own body weight as resistance. Bonus: Plyometric exercises added too to increase muscle speed and power!

ADVANCED LEVEL: The Advanced level strength and fitness program is for individuals who train frequently and for those who have a firm grasp on all the basic and intermediate exercises. This level will challenge you and introduce new training techniques to fine tune your body. You will learn: pyramid sets, drop sets, super sets, triple sets, push/pull routines, opposing muscle groups and much more. The advanced level is for those who want to push through the plateau and reach the next level. Challenging Plyometric exercises are added, too, to blast the fat and increase muscle speed and power!

All Workout Programs are 4 weeks in length.

*New! Special Fitness Plans Now Availalbe for Moms*