Kira Stokes Fitness

WALK & TALK - this may just have to be a new series, what do you think? A 3 minute movement snack with a tip or two I hope you find helpful….BAM - you just made a deposit in your wellness bank.

Intentional movement matters - connecting your mind to your muscle is a game-changer, more muscle for your hustle.

Need a quick, intense glute pick-me-up, (literally)? GLUTE MAXOUT just dropped on the KSFITAPP; GET STOKED for 12 minutes of highly focused fine tuning fire LINK IN PROFILE - 7 Day Free Trial.

Grab your Stoked Sandbell (Kira Kushion optional but makes for happy knees) and get ready to build, refine and define your glutes (and hamstrings) to the MAX. This fine tuning sculpt workout offers highly focused layered sequencing - building both muscular strength and endurance thanks to the Stoked Sandbell’s 12lbs of resistance…GLUTE GAINS GALORE! *if you don’t have the Stoked Sandbell, grab a dumbbell and get to work…then go order the Sandbell 😉 - shop.kirastokes.com*

This offering is fantastic as a finisher for a lower body focused day, or if you just need a quick glute snack. You can even stack it with a few other Fine Tuning glute focused offerings - I personally love it after Band Burnout MAXOUT! The perfect MAXOUT stack🍑

I PROMISE this low back/hips focused mobility flow will….

•ease tension in your low back and hips
•increase blood flow & circulation
•boost your energy & mood
DO IT WITH ME here or better yet, perform it fully guided (with proper pauses and repeats for an even deeper stretch) by pushing play on “Low Back Love 2.0 - Flow & Go” in the Stoked Body Shop Category on the KSFITAPP (link in profile); check out more facts ⬇️⬇️⬇️

80% of the population will experience low back pain/discomfort at some point in their lives. Find relief and freedom from tension and stiffness in this mobility flow filled with gentle controlled movement. A great option after travel or when you’ve been sitting for extended periods of time but truthfully, ANY time is the right time to drop down and flow through this sequence. When you join me and Doctor of Physical Therapy in app for the COMPLETE offering you’ll find yourself feeling better min by min, soaking in both knowledge and deeper range of motion.

⭐️My goal with the KSFITAPP is and will always be to provide you with the tools you need to feel and look your best with the long game in mind…which includes a focus on stretching and mobility (the ability of a joint to move freely though a full range of motion). The Stoked Body Shop Category is your one stop shop to TUNE IN and TUNE UP your body so you can MOVE WELL for life. You literally have Doctor of Physical Therapy at your fingertips - pretty incredible if I do say so myself.

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Train muscles, but also train movement patterns…

Life doesn’t happen in one direction - your workouts shouldn’t either. Listen, isolating muscle groups when strength training is fabulous and important. BUT, it’s equally important, when thinking in terms of sustainable strength and longevity, to train movement patterns which make you more efficient and less prone to injury in daily life. In addition, training in a functional manner helps prevent muscle imbalances and strengthens your neuromuscular system (improving balance & coordination). Once again, it’s not this or that, it’s this AND that.

Whatever program you follow, make sure it includes fundamental movement patterns - squat, hinge, lunge, push, pull, rotate, carry - for a strong, resilient, balanced body that moves WELL for LIFE. And yes, the KSFITAPP has you covered (link in profile) …and then some. My most recent favorite drop that is textbook movement pattern goodness with Stoked Style flair of course: 4X3 Full Body Strength 3.0 (check out the linked reel to this).

Stoked for LIFE is the goal ⚡️💪

Sound on - real thoughts at the end 😤and did I just (accidentally) come up with a new product?! The Stoked Spiked Sizzle Circle🌵- the ultimate in tactile response & feedback - JK, but ya never know….

There are many ways to prep your body for movement and/or empty out your strength tank 👇👇

This particular series using the Stoked Sizzle Circle (sold in the shop on my website - link in profile) checks many boxes - to name a few:
•ankle mobility/foot strength
•balance/stability
•shoulder mobility
•quad, inner thigh,calves activation (glutes and hammy’s also come alive)
•body awareness
You may be amazed at how connected you feel to your body after 3 times through this series of three variations:
•sweeping heel lifts - squeeze the circle more as arms come overhead - 10-15reps
•iso-hold pressing in on the circle - 10-15 reps
•pulse & press in on the circle - 10-15 reps

✨This kind of FINE TUNING work (an entire category on the KiraStokesFitApp) has the beautiful benefit of working as activation OR a finisher (for a heavier lower body strength session). It can also be a delicious Stoked Snack (movement snack) any time of day. KSFITAPP Athletes experience a fully guided more extensive series like this in:
•Quad, Thigh, Glute Sizzler (10 minutes)
•The app also includes my full body and body part specific barre/pilates inspired offerings - just to name a few:
Stoked AthletiCORE (OG, 2.0, 3.0, 4.0), full body express(ISH)
Stoked AthletiCORE Express - Glutes & Thighs
Stoked AthletiCORE Express(ISH) - Glutes & Thighs

“4X3 Back & Biceps Superset Sizzle” just dropped on the KSFITAPP , packed with wildly effective layered strength work that will surprise and delight you💪🔥LINK IN PROFILE - 7 Day Free Trial

Think your Stoked Sizzle Circle is just for core work? Think again! This workout uniquely layers Sizzle Circle resistance with foundational strength exercises using one heavy dumbbell. The sizzle in 16 minutes is REAL🔥!

As always, there are countless ways to stack this new release. A couple options:
•NEW DROP + 4X3 Shoulders & Core
•NEW DROP + Butt & Biceps
•NEW DROP + Upper Body 2
•NEW DROP + Sandbell Slam
•NEW DROP + Upper Body Ignite

Link in profile to purchase the Stoked Sizzle Circle!

Who’s in? Stop scrolling and give it a go! Every bit of movement is an investment in your wellness back💪💰 April goal - 10 bench, chair, couch squats at least 5X per day.

I’ve been preaching & teaching the power of movement snacks aka stoked snacks throughout my 30 year fitness career. These small deposits throughout the course of your day add up to big gains - not only do you bank strength, but you boost your mood, energy and brain power!

Each month on the 1st of the month I’ll offer a “Movement Snack of the Month” here on Instagram for you to incorporate into your day. Share with your family and friends - sharing is caring 💗

Reminder - the KSFITAPP offers countless fully guided 5 minutes or less options to snack on in the Fine Tunjng and Stoked Ladders Categories - link in profile, 7 Day Free Trial.