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

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Shop Stoked Sliders:
https://shop.kirastokes.com/collections/frontpage/products/stoked-sliders

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

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Shop Stoked Ball:
https://shop.kirastokes.com/collections/frontpage/products/pilates-balls

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!

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Shop Stoked Ball:
https://shop.kirastokes.com/collections/frontpage/products/pilates-balls

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.

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Shop Stoked Bands:
https://shop.kirastokes.com/collections/frontpage/products/resistance-bands

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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.

SHOP THE EQUIPMENT:

Shop Stoked Bands:
https://shop.kirastokes.com/collections/frontpage/products/resistance-bands

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

SHOP THE EQUIPMENT:

Shop Stoked Bands:
https://shop.kirastokes.com/collections/frontpage/products/resistance-bands

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

Get ready to light up your abs/core with this bodyweight only time under tension sizzler!

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.

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Shop Stoked Ball:
https://shop.kirastokes.com/collections/frontpage/products/pilates-balls
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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.

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Shop Stoked Bands:
https://shop.kirastokes.com/collections/frontpage/products/resistance-bands

Grab your Stoked Band (or Super Stoked for even more of a challenge) and get ready to embrace the burn as you focus on both your glute medius (side booty) and glute max in clamshell and all-fours position.

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Shop Stoked Bands:
https://shop.kirastokes.com/collections/frontpage...

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.

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Shop Stoked Bands:
https://shop....

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.

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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).