The perfect way to start your day, your workout or to simply add as a movement snack aka Stoked Snack at any point of the day. These core awakening movement/flows are some of Kira’s go-to exercises for movement prep and to truly connect and activate the core.

This continuous flow of movement is perfect to use as a warm up for another offering or as a #stokedsnack to energize your body and activate your muscles. You’ll move seamlessly through sequences that combine mobility with core stabilization & strength.

Get ready to feel the burn with time under tension abdominal work.

Embrace the burn that sparks change with this time under tension ab workout with a strong focus on obliques.

Grab a dumbbell and crush your abs Stoked Style

Don’t have gliders? No excuses - grab towels, coffee filters, swifter wipes, in other words get creative, fire up your abs and glide your way to a strong core

Grab your Stoked Ball and get ready to rock your abs to the max with this non-stop core crushing workout.

Grab your Stoked Ball and get ready for an intense time under tension oblique focused ab workout that will leave your core fully STOKED and feeling the sizzle!

GET STOKED to hit your abs hardCORE with this crunch-free standing abdominal workout.

Grab your Stoked Band, gliders (or towels) and a light weight and get ready to rock your core (strong focus on your obliques) with this unique crunch-free progressive workout.

Got a pillow? Stoke your abs to the max with this time under tension ab assault using, you guessed it, a pillow for a prop.

Grab your Stoked Band and get ready to feel the burn with time under tension abdominal work.

Grab your Stoked Band and embrace the burn that sparks change with this time under tension ab workout with a strong focus on obliques,

Get ready...this side of abs may start off mild but gets spicy real quick!

I like to call this circuit the “OG of time under tension oblique work” (with a dash of Stoked Spice of course). Drop down and GO!

Fine tune your glutes

Fine Tune your glutes to the MAX with this precise, form focused workout.

Get ready to fine tune your glutes the MAX using the Stoked Ball for a more refined and intense focus on your hamstrings and an even stronger connection to your core.

Grab your Super Stoked band and get ready to embrace the burn as you focus on the outer thighs and your glutes (glute med) in side-lying clamshell position.

Grab your Stoked Bands and get ready to warm-up and prepare your lower body for work. This movement prep/activation workout will help you move better and feel more connected. It’s also great if you need a quick “Stoked Snack” during your day.

Get ready to rock your upper body! You'll be shocked at how you can Stoke your upper body using only your Stoked band. Get ready to build strength and feel the burn with this form focused sweat inducing workout. Strong focus on strengthening your postural muscles.

Feel the burn in your shoulders and triceps as you fine-tune your way to sculpted shoulders and triceps (the muscles that are super important in giving the arms shape).

Feel the burn in your shoulders and triceps as you fine-tune your way to sculpted shoulders and triceps (the muscles that are super important in giving the arms shape).

Get ready to feel the burn! Challenge your upper body with this non-stop endurance strength toning workout using light weights and your Stoked Band. Expect a strong focus on the shoulders and arms (triceps/biceps).