Kira Stokes Fitness

Kira Stokes Fitness Meet Kira Stokes—creator of the KSFITAPP/Stoked Method™ and go-to personal trainer and group fitness coach

Meet Kira Stokes—the go-to personal trainer and group fitness coach of athletes, artists, dancers, celebrities, and people just like you. With over 20 years in the fitness industry, Kira’s award-winning Stoked Method™, unstoppable energy, and client-first teaching style have won her a devoted following along with collaborations with leading fitness brands like Gatorade, Reebok, Adidas, Brooks, and Lululemon.

08/26/2026

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

08/25/2026

Turns out, “Quick Flow & Go” KSFITAPP isn’t just a catchy name. It’s was a survival strategy🦟….

BTS reality before we shot that workout and the fact that I made it through the 5 minute flow without screaming—or visibly losing my mind—deserves an Emmy IMO🏆😂. Shooting outside is more glamorous in theory…

Go ahead and push play on that nice little movement snack - and enjoy the view 🌅…how many of you are going to have your nose to the screen to see if you see those little buggers?!
Link in profile - 7 Day Free Trial

Good conversation, good people, and a few pull-ups - that’s a GOOD MORNING Morning People 🧡💪..Loved sitting down with Pa...
08/20/2026

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…

08/19/2026

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⚡️

08/18/2026

Please enjoy this mini vlog of Shay Mitchell sound bites & side eye from her most recent training session….

A few takeaways:
• 30 years as a trainer and apparently I still can’t count (or tell time. Maybe both are on purpose😉)
• Shay will ALWAYS put in the work, but she will have notes.
• If you wear a Stoked Band and hop your way out of the session, I’ll consider it an acceptable exit. 😂
• I never ask a client to perform and exercise/movement sequence I haven’t done myself - I practice what I preach and teach *KSFITAPP Athletes - 👀 “Anchored Glute Sizzler” - go ahead, push play & slay!

I excel at summer maxxing💚🌊💛
08/16/2026

I excel at summer maxxing💚🌊💛

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New York, NY

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