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Home / Fitness and Health / Full-body workout celebrity trainer Kira Stokes does just that if she has only 20 minutes to work out

Full-body workout celebrity trainer Kira Stokes does just that if she has only 20 minutes to work out

Twenty minutes, on the whole, does not sound like a lot of time, but when it comes to training sometimes it's all you need. If you choose the right routine, that means. And who better to ask for the most efficient 20-minute total body workout than for a very busy coach like Kira Stokes who somehow manages to do his own workouts between successive clients to press? [19659002] Stokes, a NASM-certified celebrity trainer, group trainer and creator of the stoked method, is a pro at finding ways to integrate physical activity into their day. Watch on Instagram and you'll find plenty of creative exercises, each named "Stoked Move of the Day," with backdrops from the gym to their entrance to a tropical sandy beach. Stokes finds ways to move and sweat no matter where she is or how much gear or time she has available. That's why we asked her to share what she likes to do when she needs a fast, effective total body workout . .

"Normally I try to do something in 20 minutes that strengthens my energy and demands my muscles," says Stokes. "When I do a workout where my heart rate is very high and I move quickly from one movement to another and have no rest, I feel a real surge of energy." There are days when I have 1

5 -20 minutes between clients and instead of running and answering the phone, I'm doing a 20-minute workout so I can energize my next five customers. "

In deciding which exercises to include, Stokes says it's about Select things that are most beneficial to working with a variety of muscle groups, get you energized, and make you feel good for the rest of the day.

The training that she shares below, "hits the most important for me, the back chain" or back of the body, she says. These include the gluteal muscles, thigh muscles and many back muscles. "I do not sit during the day, but many people do, and it's important that the entire rear chain be fueled." She also adds that this training is very focused on the core another area that is really important in strengthening him. "The core is your body's powerhouse – all your powers are pretty much your core, so it's important to focus on core core or cardiovascular exercise on every racetrack the core, "says Stokes.

She also suggests rest during exercise as little as possible and instead "thinks of moving or flowing from one movement to the next as part of the workout." The movement flow is an important part of the Stoked Method training. "That is the goal, she adds. "If you try this and have never moved like this, you obviously need to take a little break, but the ultimate goal is to make the transitions as smooth and seamless as possible," says Stokes. Think about "feeling uncomfortable when you feel uncomfortable" and "give your focus on this workout for 20 minutes without interruption for 100 minutes." (That is, if you feel any pain during exercise, stop working and see a doctor before proceeding, and if you are not sure whether this training is safe for you, be sure to contact your doctor Take up doctor before you try it.)

This workout is pretty advanced, but there are some easy ways to change it. If you know a movement that you are unfamiliar with, first try it without weights, and add it only when you feel completely comfortable. You can change any move to plank position by simply holding a plank instead until you have built up enough strength to add the more complex moves. And if the cardiovascular challenge is too intense, slow things down and take breaks when you need them. Moving with the right shape is always more important than speed.

20 minutes? Jump down right in Stokes' workout.

The Workout

Equipment you need: A skipping rope, a set of heavy dumbbells, a set of medium to light dumbbells, a medium weight (about 10 pieces) pounds of soft medicine ball, a set of glides (or two small ones) Towels), a medium weight mini loop resistance band. ( Here's some information on choosing the right weight for you .)

Do not forget to warm up before you start! Stokes likes to jump rope and do sprints and side jumps, about five minutes. Anything that makes your heart rate soar can do so.

Circle 1:

  • Goblet Squat – 12 reps
  • Jump Squat – 20 seconds (about 20 reps)
  • Butt kick – 20 yards down / back [19659016] Push-up to knee-tuck – 12 reps
  • Make 3 sets.

Circle 2:

  • Renegade Row + Tricep Kickback + Push Up + Floating Burpee – 10-12 reps
  • Ball Slam – 30 seconds (about 15 reps)
  • Plank Saw – 30 seconds
  • Make 3 sets.

Circuit 3:

  • deadlift to biceps curl – 12-15 repetitions
  • triceps extension over head – 12 repetitions 19659026] triceps extension in body weight – 10-12 repetitions
  • rotation ball throw – 12 repetitions
  • Make 3 sets.

Cardio Finisher:

  • Forward Jump + Burpee + Backward Jump + Jump Jump – 45 seconds [19659031] Climber – 15 seconds
  • Jump Rope – 1 minute
  • Make 2 sets.

Glute Finisher:

  • Banded Glute Bridge – 5 full bridges, then press down on your knees 15 times
  • Make 3 sets.


  • Handstand Footpath – 20 Yards
  • Make 2 sets.

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