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

Shoulders & Core (A)

2m 23s

Focus: Shoulders & Core
Equipment: one set of medium/heavy dumbbells

1. Shoulder Press - 12 reps
2. Plank Taps - 10 reps ES
3. Crouching Tiger Push-Ups - 5-6 reps

Perform entire circuit 3 times

Up Next in Day 4 - Shoulders & Core Focus

  • Shoulders (Medial Delts) & Core (B)
    02:47
    Shoulders (Medial Delts) & Core (B)

    Shoulders (Medial Delts) & Core (B)

    Focus: Shoulders (medial delts) & Core
    Equipment: one set of medium dumbbells

    1. Lateral Raises - 12 reps
    2. Quadruped Up/Downs - 6-8 reps ES alternating
    3. Plank to Down Dog Taps - 6-8 reps ES alternating

    Perform entire circuit 3 times

  • Shoulders (Anterior Delts) & Core (C)
    03:33
    Shoulders (Anterior Delts) & Core (C)

    Shoulders (Anterior Delts) & Core (C)

    Focus: Shoulders (anterior delts) & Core
    Equipment: one set of medium dumbbells

    1. Front Raises - 12 reps
    2. Down Dog Triceps Extension to Triceps Push-up - 6-8 reps
    3. Tabletop Resistance w/ Dead Bug - 6 reps per side

    Perform entire circuit 3 times

  • Abs/Core (A)
    05:03
    Abs/Core (A)

    Abs/Core (A)

    Focus: Abs /Core (A)
    Equipment: Physio Ball

    1. Physio Ball Sit-Ups - 15 full reps, 10 pulses, 5 full reps
    2. Physio Ball Roll-Outs w/ circles - 6-8 reps drawing circles EW
    3. Physio Ball Table Top Crunches - 10 full reps, 10 pulses
    4. Physio Ball Passes - 10 reps EW
    5. Physio Ball Dead Bu...

×