Weekend exercise: Keep your muscles constant through these three routines

Sometimes you need to get rid of Crowded gym And the old routines that may have been stuck in the stubborn plateau. Kira Stokes is here to provide you with healthy and exciting alternatives. With the latest product of her app”Fitness time. “ You will be able to Exercise your whole body -Or focus on a specific body part.

Each cycle of each program is designed to keep you moving throughout the exercise-without wasting time. Every exercise will make you feel energetic and want more.

Derived from the “Stoke Method”, it is Celebrity fitness coachWith more than 25 years of practical experience, a wide range of exercises powered by scientifically supported training methods will produce results consistently. (Just take one Look at her IG ——And her arm!

It’s “Gym Time”

Fast forward to today, Gym Time is a powerful extension of the Kira Stokes Fit app, now allowing you to walk into any gym and get a specific solid body part or Whole body circulation exercise Only in one concentrated area of ​​the gym. No longer need to run around in the gym to complete your cycle.

benefit? “By staying in the same area throughout the workout, you never have to risk losing equipment, working, sharing equipment with other people, or trying to figure out what to do next,” Stokes said. With Gym Time, chasing equipment becomes a thing of the past!

Stokes’ Gym Time mission is to let everyone have the knowledge and confidence to be able to use highly planned and form-centric Gym Time Circuits to efficiently complete the entire exercise cycle. Stokes is within reach, you will never question whether you Perform actions incorrectly.

Decide where your gym is

Gym time does not necessarily mean what it has done before-and makes travel time a lot less busy and time-consuming. “The gym can be anywhere; It can be in the living room, basement or in the gym at home,” Stokes said. The app only requires you to have a wider range of equipment, ranging from using heavier dumbbells, ropes, TRX, medicine balls or benches.

In each video, Stokes will take you through the necessary equipment, settings and specific shape tips, and then guide you through the entire track. You can then execute the circuit twice by yourself, or you can rewind and repeat as needed.

So whether you are a 250-pound man who has been working professionally for weightlifting for 20 years and want to try new things, or a 140-pound woman just starting to exercise, Gym Time has a place for you!

Time to sweat gym time with Kira Stokes

Whole body warm-up-dynamic core

Equipment: medicine ball or light/medium dumbbell
Rest as little as possible and complete the whole cycle 3 times
(Or rest as much as you need).
exercise represent
Chopper 12-15 times
Rotating scan 10-12 times (each side)
Low to high rotation chopping 10-12 times (each side)
Squat/Chest Press 8-10 times, hold for 3 seconds

Full body dynamic warm-up

Equipment: weight only
Execute the whole circuit 2-3 times, Rest as little as possible
(Or rest as much as you need).
exercise represent
Step Out Combination-Plank Support / Thoracic Spine Rotation 3-5 times (each side, alternate)
Reverse springboard combination –

Board Reverse Bear Crawling Reverse Jump

6-8 times
Hamstring kick 6-8 times (each side, alternate)
Quadruple stretch/hinge 6-8 times (each side, alternate)
Single leg deadlift with rotation 6-8 times (each side, alternate)

Back and core

Equipment: cable set with straight rod attachment and physiotherapy rod
Execute the whole circuit 3 times, Rest as little as possible
(Or rest as much as you need).
exercise represent
Latitude and longitude drop down 12-15 times
Physics ball launch 12-15 times
Physiological ball sit-ups 12 complete repetitions, 8 pulses, 5 complete repetitions

Triceps and lower body

Equipment: cable set with straight rod attachment
Execute the whole circuit 3 times, Rest as little as possible
(Or rest as much as you need).
exercise represent
Back grip triceps press 12-15 times
Basic grip triceps press 12-15 times
Triceps push-up raid 12 complete repetitions, 8 pulses, 5 complete repetitions
Back/chair position Iso hold 10 pulses
5 back squats
10 pulses



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