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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  • 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 ...

  • Ab Sizzler

    Grab your Stoked Sliders and Stoked Ball and get ready to embrace the burn that sparks change with this non-stop challenging core crusher that ends with a bang!

    SHOP THE EQUIPMENT:

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

    Shop Stoked Sliders:
    h...

  • Ab Wheel Sizzler

    STOP, DROP & ROLL — Grab your Stoked Ab Wheel and get ready for a quick, effective, foundational ab sizzler (I mean the Stoked Ab Wheel literally tells you so 😜). Expect basic bodyweight time under tension ab work combined with standard ab wheel roll-outs. Quality over quantity is the name of the...

  • Super Size Stoked Band Ab Attack

    Grab your Super Size Stoked Band AND your Stoked Band - that’s right it’s a double banded workout - and get ready to launch an all out attack on your abs. It’s a five alarm sizzler especially when we hit the Super Size Stoked Band Supine Sprawl (say the 6 times fast). Push play and slay!

    SHOP T...

  • BLOCKbuster Abs

    Grab your Stoked Block and get ready to rock your Abs with intense iso-holds, next level dead bug variations, planks and more. Quality over quantity is the name of the game during this layered sizzler that will light up your core in a progressive manner, leaving you STOKED!

    SHOP THE EQUIPMENT:

    ...

  • Standing Abs (Strength)

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

  • Standing Abs 2 *Oblique Focus* (Strength)

    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.

    SHOP THE EQUIPMENT:

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

    Sho...

  • Stoked Step Lower Body Strength Superset

    Get your Stoked Step, Stoked Bands and heavy (for you) dumbbells ready - this strictly strength workout will ignite and challenge your glutes and legs to the max with layered, foundational, #stokedsuperset progressions…rear foot elevated split squats, step ups, hip trusts…oh my!!! Expect a side o...