Stoked Glutes/Legs/Core Challenge
This booty-ful challenge is curated to build strength/tone and endurance in your lower body (glutes/legs) and core. You will find as you take a peek at the calendar➡️ that some days are more serious strength-focused (heavier weights), while others are geared towards fine-tuning/sculpting and endurance work (lighter weights/bands/ jump rope etc). In addition, there are days where you will hit The Stoked Body Shop for some chill, feel-good activation/recovery movement and engage in a light glute-focused #stokedsnack . Without a doubt, this expertly programmed 21-day challenge will keep the largest muscle in your body, your glutes, STOKED in the most glorious way….all you have to do is push play!
⭐️Side note - I never want you to neglect your body as a unit. Just as with other challenges on the app, feel free to add supplemental upper body/arms focused work to days that are lighter/less intense within this challenge.
⭐️Equipment - each day is different but in general typical #KSFITAPP essentials:
- Stoked Bands, Stoked Ball, Stoked Sliders, Stoked Block, Stoked Rope. A foam roller is optional - as you’ll see in the calendar, I offer a second option from The Body Shop on days Foam Roller Recovery is programmed for those who do not have a roller
- Weights - the weight you choose is personal to you. I of course offer suggestions within each workout but remember, this is a challenge…so challenge yourself! Don’t be afraid to grab a heavier set than what you’re used to. You can always adjust and switch to a lighter set if your form is suffering but…you may just surprise yourself!
⭐️Each day is curated for you with a drop-down link to the workouts each day. I would also suggest taking a screenshot of the calendars so you can mark off each day - just a fun thing to do!
⭐️All workouts listed each day are ultimately to be done in succession as a #stokedstack . If life gets in the way and you need to break up the workouts and “snack” on them during the day…#doyou
Wake Up Get Stoked
The perfect way to start your day, your workout or to simply add as a movement snack aka Stoked Snack at any point of the day. These core awakening movement/flows are some of Kira’s go-to exercises for movement prep and to truly connect and activate the core.
Dynamic Band Lower Body Activation/Burnout (Endurance Strength)
Grab your stoked or super stoked band and get ready for a quick, high-energy, super-effective glute-focused activation sequence that will get your blood pumping! This non-stop band party also works great as a lower-body burnout/finisher or #stokedsnack. There’s literally no wrong time to rock thi...
Glutes 5 *Stoked Ball* (Endurance Strength)
Get ready to fine tune your glutes the MAX using the Stoked Ball for a more refined and intense focus on your hamstrings and an even stronger connection to your core.
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