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Watch this video and more on Kira Stokes Fit

Watch this video and more on Kira Stokes Fit

Full Body - Dynamic Warm-Up (A)

5m 9s

Up Next in Day 5 - Full Body Focus

  • Full Body - Legs/Glutes/Shoulders/Cor...

    Focus: Lower Body & (touch of) Shoulders/Upper Body
    Equipment: Bench & one heavy dumbbell

    *perform moves 1 & 2 on R side then 1&2 on L side
    1. SL Squat to Lunge - 8-10 reps
    2. Step Up to Shoulder Press - 12 reps
    3. Incline Push-Up with Knee Drive - 12 reps, 3 reps per knee to ch...

  • Full Body - Posterior Chain (B)

    Focus: Full Body- Posterior chain
    Equipment: Cable Set-Up with rope attachment

    1. Lunge/Wide Row - 8-10 reps ES
    2. ISO Lunge - 10 pulses followed by 10 sec hold *start with the leg you started with in the first exercise*
    3. Anti-Rotation Cross Body Chop - 10-12 reps ES

    Perform entire circuit 3...

  • Full Body - Upper Body/Core & Cardio ...

    Focus - Full Body - upper body/core & cardio power
    Equipment - one set of medium/heavy dumbbells & a soft medicine ball (slam ball)

    1. Renegade Row KickBack Burpee Combo - 8-10 reps
    2. Ball Slams - 15-20 reps
    3. Ball knee Drive/Mountain Climbers - 2 ES alternating slow, 10 ES alternatin...