Sometimes we’re all for taking it easy. Going for a long, slow jog or breathing deeply through a restorative yoga class can be just what our bodies need. But other times, nothing feels better than crushing through an intense workout (at least, once it's over). For that feeling, we turn to trainers like Kira Stokes, creator of the Stoked Series.
Stoked 360, her signature class at BFX Studio in New York City, is a heart-pumping, sweat-inducing, high-intensity training workout (for those playing at home, that’s HIT, not HIIT—she takes out the second "I" for interval since it's nonstop) that targets your body from all angles. "There’s not a muscle left untouched, including your heart," Stokes says.
So what's Stokes' special sauce? "Maintaining a flow of movement is key," she says. "Each circuit is put together in a way that makes sense for the body and challenges both strength and cardiovascular fitness in a smart, thoughtful manner."
You'll start with a compound movement, followed by a complimentary plyometric move, a core-cardio move that serves as active recovery, and lastly an upper-body bodyweight exercise. "You’re not just moving from one random exercise to another, but you're working the muscles in a dynamic way that creates lean muscle mass." Translation: It’s super effective, super sweaty, and you’ll definitely feel it the next day (or three).
How it works: Do each move in the first circuit for the prescribed number of reps or amount of time. Repeat each circuit 3 times through, without rest, before moving on to the next. In between circuits, Stokes suggests jumping rope, jumping jacks, or jogging in place for 90 seconds to 2 minutes to keep your muscles revved.
You can do this workout anywhere—all you need is a set of dumbbells. (Start with 5-pound weights, working up to 10-pounders, Stokes suggests.) See descriptions of the moves below, and check out the full routine in a printable (and pinnable) graphic below.
Original article and pictures take greatist.com site
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