Kira Stokes Fit

Super Duper Stoked in 7 - 3.0

Super Duper Stoked in 7 - 3.0

7 Seasons

Introducing the Stoked in 7 - 3.0 Programs — 3 levels of your favorite 7-day intensive workouts, designed to meet you wherever you are on your fitness journey. Whether you're just beginning your Stoked experience or building on your progress as a seasoned KSFIT athlete, the Stoked in 7 - 3.0 programs offer the perfect balance of challenge and support.

Choose from Stoked in 7 - 3.0 (Beginner), Super Stoked in 7 - 3.0 (Intermediate), and Super Duper Stoked in 7 - 3.0 (Advanced) to find the level that fits your goals and keeps you motivated. With structured guidance and the freedom to grow, this series is your gateway to leveling up.

Whether you're progressing through Stoked in 7 (1.0 & 2.0) or diving straight into 3.0, it’s time to ignite your potential. Push play and let the transformation begin — get Stoked and stay unstoppable!

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Super Duper Stoked in 7 - 3.0

5 Episodes

  • Stoked Shred 360 4.0 *Bands + Weights* (Strength + Cardio)
    1:12:56
    Stoked Shred 360 4.0 *Bands + Weights* (Strength + Cardio)
    Episode 1

    Stoked Shred 360 4.0 *Bands + Weights* (Strength + Cardio)

    Episode 1

    Grab your Stoked Bands and dumbbells medium (and jump rope if you want to take things up a notch) for this high intensity total body assault relying heavily on form focused, creative movement flow progressions. Each block of strength, cardio and core work is carefully curated to challenge your bo...

  • Full Body FIRE Ladder (Bodyweight Strength + Cardio)
    03:13
    Full Body FIRE Ladder (Bodyweight Strength + Cardio)
    Episode 2

    Full Body FIRE Ladder (Bodyweight Strength + Cardio)

    Episode 2

    A descending ladder of squats, burpees and mountain climbers...oh my! Get ready for a rush of endorphins as you STOKE THE FIRE WITHIN with this fast and furious full body assault.

  • Arm Blitz (Endurance Strength)
    08:40
    Arm Blitz (Endurance Strength)
    Episode 3

    Arm Blitz (Endurance Strength)

    Episode 3

    Grab a set of dumbbells (light or medium weight - challenge yourself💪) and get ready to feel a serious pump while building strength and tone with this quick, efficient biceps and triceps-focused standing arm workout.

  • Band Bridge Burnout 2.0 (Endurance Strength)
    06:04
    Band Bridge Burnout 2.0 (Endurance Strength)
    Episode 4

    Band Bridge Burnout 2.0 (Endurance Strength)

    Episode 4

    Grab your SUPER STOKED Band for this quick glute fix with a strong focus on your gluteus medius. Great to prep you for your workout, finish off your glutes or as a quick “Stoked Snack” any time of day.

    SHOP THE EQUIPMENT:

    Shop Stoked Bands:
    https://shop.kirastokes.com/collections/frontpage/prod...

  • Band Stretch (Mobility)
    07:46
    Band Stretch (Mobility)
    Episode 5

    Band Stretch (Mobility)

    Episode 5

    Enjoy this wonderful post workout stretch using your Super Duper Stoked Band

    SHOP THE EQUIPMENT:

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

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