It’s low-impact, too.
You’ve already met our new wellness ambassador and fitness contributor, Kira Stokes — and now it’s time to sweat with her! Her first workout designed exclusively for Katie Couric Media readers is ideal for those who want a quick full-body workout that requires minimal equipment: Aside from your regular exercise essentials, this routine just calls for resistance bands. Because of that, it’s perfect to take on the road.
Next time you have a trip planned, you don’t have to set aside your regular workout routine just because you’re not near your gym or exercise machines. Cue up these videos and get a little sweaty before or after exploring a new locale. And if you’re not traveling, these low-impact circuits will still become your best friends when you want to get in a quick strength session before, after, or during a busy day.
Kira Stokes’ Full-Body Strength Band Workout (Low Impact)
This brisk workout is perfect for travel and life on the go. Toss your Stoked Bands in your bag and pull them out anytime, anywhere, so you can stay, well, stoked — no matter how the day unfolds. (And for similar fully guided workouts, check out the “Stoked Band Camp” category on the Kira Stokes Fit App. This workout is similar to what you’d experience in “Stoked Shred 360 4.0” and “Stoked Shred 360 8.0”.)
The first circuit focuses on full-body standing work, and the second focuses on core work on the floor. If you’re short on time, choose one circuit and save the other for another session — you do you!
Protocol: To follow the Stoked Method system, flow from one move to the next and perform each circuit 3X through.
Circuit 1
1. Squat/Shoulder Scapular Retraction/Row: 12-15 reps
Works the legs, glutes, and postural muscles (lats, rhomboid)
- Place the light resistance band (Stoked Band) around your wrists, and the medium resistance (Super Stoked Band) above your knees.
- Press out on both bands as you squat, to engage your gluteus medius (side glutes) and postural muscles (like the ones in your core, hamstrings, and back).
- Continue to press out against the bands as you perform the standing row, squeezing your lats/postural muscles.
2. Quarter Squat Tap Outs: 10-12 reps ES (each side) alternating
Legs and glutes
Focus on your side glutes as you tap out right and left. (Your gluteus medius muscles are partially responsible for stabilizing your lower back when you run, walk, bike, etc, so it’s important to focus on strengthening them.)
3. Lateral Squats: 10-12 reps
Legs, glutes
Maintain tension on the band and step out to sit into a full squat on each rep.
4. Quarter Squat Tap Backs: 12 reps ES alternating
Legs, glutes
Focus on the gluteus maximus (the largest muscle in the buttocks and hip area responsible for making up most of the shape of the butt) as you tap back.
5. Bent Over Rows: 12 reps ES
Lats, shoulders, biceps
- Maintain a neutral spine (flat back) in a hinged position, with your shoulders square
- Your elbow should skim the side of your body during each rep.
6. Triceps Press: 12 reps ES alternating
Triceps (biceps on the return)
Make sure you straighten your arm completely on each rep, to truly challenge your triceps.
Circuit 2
1. Plank Sequence: 6-8 reps of the full sequence
Core, shoulders, quads
Feel your glute medius engaging as you tap out both in plank and quadruped position.
2. Dead Bugs: 12 reps ES alternating
Core
- With your low back anchored down, fully extend leg/opposite arm on each rep.
- Squeeze your glute and quad of the extended leg.
3. Glute Bridge with Abduction: 15-20 reps
Glutes, hamstrings, core
Lift to glute engagement and press out on the Super Stoked Band (focusing on the glute medius).
