Kira Stokes Fitness

This 3-move circuit works BALANCE, BUTT & BICEPS PLUS (in the form of push-ups 😜)

•MOVE 1 - Single-leg deadlift + pendulum swing + curl — balance and control are the challenge, while your glutes, hamstrings, core and biceps are working overtime. Hold the hinge, control the pendulum, stand tall, squeeze the glutes, CURL. Alternate legs • 10 reps ES * I’m using a 20lb dumbbell* BALANCE is a skill - if you don’t use it, you lose it…so train it💪

MOVE 2 - Biceps isolation matrix — changing the range of motion changes the intensity:
•5 full reps
•5 mid-range push/pull reps
•5 all the way ⬆️, to mid
•5 full reps

Move 3 - Push-Ups w/Scapular Focus — press through the full expression of your scapula, creating that hollow position between every rep. Your push-up gets a whole lot more intentional when you actually control your shoulder blades - 10 reps

Perform the circuit 3X through. And if you want more check out three KSFITAPP favs:
•Biceps Burnout
•Butt & Biceps
•Arm Blitz

Good conversation, good people, and a few pull-ups - that’s a GOOD MORNING Morning People 🧡💪..

Loved sitting down with Pat Kiernan Jamie Stelter Morning People to talk about my morning routine, cutting through the fitness noise on social media, building my business, and what really keeps me moving.

Then we took it to the literal concrete jungle…

I did pull-ups.
Pat did…👀
How many do you think he got?
Stay tuned for the reels to get the answer…

SOUND ON - FULL BODY STRENGTH + LOW IMPACT CARDIO circuit - the magic isn’t in the moves alone—it’s in how they’re layered, Stoked Method style✨
Check out “STOKED MUSCLE UP & SHRED” KSFITAPP for this type of format flow - link in profile…

⭐️Protocol -1 (heavy for you) dumbbell, flow through all 4 moves, 3X through

1.Lateral Lunge Shift/Row • strength + sneaky cardio + mobility • legs, glutes, lats, core • 8 reps ES
•ten toes forward, hip knee ankle in one line to the ground when in lateral lunge, chest lifted, core strong

2.Sumo Squat Swing Complex - strength + cardio • legs, glutes, shoulders, core • 15 reps of full complex

3.Runner’s Lunge Variation - mobility + strength + sneaky cardio • hips, quads, glutes, lats, core • 10ES alternating

4.Push-Up/ Pounce - strength + mobility + sneaky cardio •chest, shoulders, lats, triceps, quads, core • 12 reps

Save, share, try….and lmk how you love it! Without a doubt, I’ll be shooting this circuit as part of another MUSCLE UP & SHRED during the next KSFITAPP shoot⚡️

I excel at summer maxxing💚🌊💛