Body Part Specific - 30min or Less

A variety of 30 minutes or less workouts that will give laser focused attention to specific muscle groups. Consider these offerings your side dishes.

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  • Arms & Abs (Strength)

    GET STOKED with non-stop, strictly strength circuits (upper body and core).

  • Arms & Abs 2.0 (Strength)

    GET STOKED with non-stop, strictly strength circuits (upper body and core).

  • Arms & Abs 3.0 (Strength)

    Although you’ll experience a strong focus on arms and abs, you’ll truly hit your entire upper body and core with this non-stop strength workout (there may even be a little sneaky cardio on tap). On your mark...set...STOKED!

  • Shoulders & Core (Strength)

    Build those Stoked Style shoulders while keeping the powerhouse of your body —your core— fired up.

  • Arms/Shoulders/Core & MORE (Strength)

    grab your Stoked Bands and medium/heavy dumbbells and get ready to rock your upper body/core with a strong focus on building strength and sculpting your shoulders and arms. In true #thestokedmethod style, compound movements which incorporate the Stoked Band will challenge your core (glutes/abs) l...

  • Arm Blitz (Endurance Strength)

    Grab a set of dumbbells (light or medium weight - challenge yourself💪) and get ready to feel a serious pump while building strength and tone with this quick, efficient biceps and triceps-focused standing arm workout.

  • Upper Body/Core (Strength)

    Arms, Abs, Shoulders, Chest, Back (and some glute work), HIT IT ALL with this upper body focused, Stoked Style (non-stop, every second counts and transitions matter) upper body strength workout.

  • Upper Body/Core 2.0 (strength)

    Get ready to rock your shoulders, back, arms and abs! This workout is jam packed with unique ladder flows guaranteed to challenge and spark change.

  • Upper Body/Core 3.0

    Grab your Stoked Bands and medium/heavy dumbbells and get ready to attack your back, chest, arms and shoulders with this strictly strength focused workout packed with Stoked Supersets.

    SHOP THE EQUIPMENT:

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

  • Butt & Biceps *Band* (Strength + Light Cardio)

    Grab your Super Stoked band and dumbbells and get ready to hit your glutes and biceps hardcore. This non-stop Stoked style workout will leave feeling strong in all the right places.

    SHOP THE EQUIPMENT:

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

  • Lower Body Build Burnout

    The perfect fiery finisher or quick strength and cardio burner for your legs and glutes. Grab one heavy dumbbell and GET STOKED to DIG DEEP for 10 minutes of non-stop action guaranteed to get your heart pumping and burn your buns 😜

    *If you’re using this as an express lower body workout, rather t...

  • Lower Body (Strength + Cardio)

    Challenge your legs, glutes, and more with this high-energy lower body strength and conditioning workout.

  • Lower Body Build & Burn

    Grab one heavy dumbbell and Stoked Sliders (for the second circuit) and GET STOKED to BUILD with serious strength work and BURN with high intensity complimentary cardio drills #stokedsuperset style, in this next level legs, glutes, cardio (and sneaky core) focused workout. This high intensity off...

  • Lower Body/Core *Gliders* (Strength)

    Never under-estimate the power of your own body weight & gliders. This lower body burner will challenge your glutes, quads, hamstrings, as well as your core.

    SHOP THE EQUIPMENT:

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

    Shop Stoked Slide Su...

  • Lower Body/Core 2.0 *Abs* (Strength + Light Cardio)

    Get Stoked to zone in on your glutes, hamstrings, quads, inner thighs and core during this non-stop lower body focused workout. Expect light cardio during the first circuit to give you that Stoked Style burst of energy to help fuel your fire.

  • Lower Body/Core 3.0 *Abs* - bands + weights (Strength)

    Grab your Stoked Bands and medium/heavy dumbbells and get ready to hit your entire lower body and core with a strong focus on your glutes, hamstrings and abs. This non-stop strength focused workout is sure to leave your booty feeling STOKED and strong for days! *as instructed in the intro, best p...

  • Lower Body/Core 4.0 Slider Sizzle (Strength/Light Cardio)

    Grab your Stoked Sliders and get ready for some seriously spicy lower body (glute, quad, hamstring focus) strength work combined with epic core/ab sequences. In true Stoked Style, you’ll even benefit from sneaky upper body work sprinkled in. Perhaps this workout should come with a “highly flamma...

  • BLOCKbuster Legs/Glutes/Core and MORE (Strength + Light Cardio)

    Trust, you’ll never look at a yoga block the same. This workout will no doubt surprise you with its spiciness🌶! Grab your Stoked Block and get ready to build strength and endurance in your quads, glutes, hamstrings, and abs primarily, BUT expect a bit of a full-body flare - there’s definitely a s...

  • Stoked AthletiCORE Express *Arms & Abs* (Endurance Strength)

    Grab your Stoked Bands, Stoked Ball, Stoked Sliders, and light weights (3-5lbs) and get ready to fine-tune your arms and abs in this athletic, endurance strength-focused, barre-inspired offering. Get STOKED to pulse and press your way to a more sculpted and strong upper body and core! *this is a ...

  • Stoked AthletiCORE Express(ish) 2.0 *Arms & Abs*

    Grab your Stoked Bands, Stoked Ball, Stoked Sliders and light weights (3-5lbs) and get ready to fine tune your arms and abs in this athletic, endurance strength focused, barre inspired offering. Get STOKED to pulse, press, squeeze and slide your way to a more sculpted and strong upper body and co...

  • Stoked AthletiCORE Express *Glutes & Thighs* (endurance strength)

    Stoked AthletiCORE Express *Glutes & Thighs* (endurance strength)
    Grab your Stoked Bands and Stoked Ball and get ready to fine-tune your glutes, quads, hamstrings, inner and outer thighs in this athletic, endurance strength-focused, barre-inspired offering.  Get STOKED to pulse and press your way...

  • Stoked AthletiCORE Express(ISH) 2.0 *Glutes & Thighs*

    Grab your Stoked Bands, Stoked Ball, and one light to medium dumbbell (3, 5, or 8lbs for all fours glute work) and get ready to fine-tune your glutes, quads, hamstrings, and inner/outer thighs during this athletic, endurance strength-focused, barre inspired offering. Trust - 40 minutes fly by as ...

  • ABSolution Express (Strength)

    Embrace the burn that sparks change during this all-out assault on your abs. Strength, stability, time under tension… this workout covers it all.

    SHOP THE EQUIPMENT:

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

    Shop Stoked Sliders:
    https://shop.kir...

  • Core Connect & Crush

    Grab your Stoked Ball and get ready to focus, dig deep and connect to your core (abs/glutes) with all-important isometric holds, time under tension abdominal work and of course a little love for your glutes in the form of bridges. Get STOKED to CONNECT & CRUSH!

    SHOP THE EQUIPMENT:

    Shop Stoked ...