Kira Stokes Fit

Live stream preview

Watch this video and more on Kira Stokes Fit

Watch this video and more on Kira Stokes Fit

Start your free trial Learn more

Already subscribed? Sign in

Gym Time 5-Day Intro Template

Full Body - Dynamic Core Warm-Up (B)

2m 51s

Focus: Full Body Warm-Up - Dynamic Core
Equipment: Medicine Ball or Light/Medium Dumbbell

1. Choppers - 12-15 reps
2. Rotational Sweep - 10-12 reps ES
3. Low to High Rotational Chop - 10-12 reps ES
4. Squat/Chest Press - 8-10 reps with 3 sec hold

Perform entire circuit 3 times

Up Next in Day 3 - Arms & Abs Focus

  • Triceps & Core/Abs (C)
    05:32
    Triceps & Core/Abs (C)

    Triceps & Core/Abs (C)

    Focus: Triceps & Core/Abs
    Equipment: TRX & one set (medium/heavy) dumbbells

    1. TRX Triceps Extension - 12 reps
    2. (Anti) Skull Crushers - 12 reps
    3. Overhead Pull w/Bridge/ Sit-Up - 12 reps
    4. Table Top Position Reverse Curl (heel drop) - 12 reps

  • Triceps & (touch of) Lower Body (B)
    03:26
    Triceps & (touch of) Lower Body (B)

    Triceps & (touch of) Lower Body (B)

    Focus: Triceps & (touch of) Lower Body
    Equipment: Cable Set-Up - with straight bar attachment

    1. Reverse Grip Triceps Press - 8-10 reps
    2. Basic Grip Triceps Press - 8-10 reps
    3. Triceps Push-Up to pounce - 8 reps
    4. Fall Back/Chair Position ISO Hold:
    - 10 Pulses
    - 5 Fall Back Squats
    - 10 ...

  • Biceps & Core (A)
    03:54
    Biceps & Core (A)

    Biceps & Core (A)

    Focus: Biceps & Core
    Equipment: TRX & one set medium/heavy dumbbells

    1. TRX Biceps Curls:
    - 12 reps

    2. Dumbbell Biceps Curls Matrix:
    -8 Full reps
    -8 Mid-range combo
    -8 Mid-range push/pull
    -8 Full reps

    3. Halos:
    - 10 reps (ES alternating)

    Perform entire circuit 3 times

×