Celebs Are Using These Resistance Bands to Take Their Workouts to the Next Level

Celebrity trainer Kira Stokes created a kit of resistance bands that are both cute and effective.

Resistance bands are easily one of the most underrated pieces of exercise equipment. They are durable, easy to carry on the go and offer an almost unlimited amount of options for your workout.

This is the case with celebrity coach Kira Stokes, who recently launched her own trio of mini resistance bands – which, by the way, are as cute as they are effective.

If you’re not familiar with Stokes, she trains stars like Candace Cameron Bure, Ashley Graham, Lindsey Vonn and Shay Mitchell. After testing their resistance bands with their celebrity clients and seeing how much they enjoyed working out with them, Stokes took the bands to the masses.

Stokes says he wanted one particular detail to differentiate his resistance ranges from the rest: color. “Most bands on the market are light green or hot pink, and if you have them scattered around the room, it’s pretty ugly,” Stokes tells Shape.

Instead of blindingly bright neons, Stokes opted for a set of neutral color bands: a gray Stoked band (light resistance), a soft green Super Stoked band (medium resistance) and a black Super Duper Stoked band (heavy resistance).

“I think the colors are really unique and the brands – Stoked, Super Stoked and Super Duper Stoked – are what make them [original],” explains the coach. “On my site it says’ Stretch yourself to the limit ‘and when you look down and see that Stoked brand stretch while you work, you’re like’ Ah, I’m doing a good job here, I see them, I’m getting excited – literally. “

Kira Stokes resistance bands kit
Source: Shape

Resistance Strips Kit (Buy, $ 13, kirastokes.com)

In addition to the bands (which also come with a cute little bag so you never miss the one you’re looking for when you really need it), Stokes is launching Band Camp, a new section in their fitness app dedicated exclusively to band exercises. of resistance.

“The beauty of bands is that the options are endless,” says Stokes. “I am constantly creating new exercises around the bands.”

Band Camp will be available on their eponymous app, Kira Stokes Fit, starting Nov. 1, which is also when their sold out and favorite celebrity bands officially re-stock. But if you want to take a look at some of your band exercises below, you’ll find a sample of what you can expect when Band Camp goes live.

Stokes’ Tips for Resistance-Band Workouts

Before you get started, Stokes has a few safety and effectiveness tips worth keeping in mind.

1. Do not ignore muscle groups.

For beginners, just like any workout that isolates a specific muscle group / muscle, it is best to change the training range every two days to avoid fatigue and plateau, she explains.

2. Choose the proper resistance and go up.

She also recommends starting with light resistance. “I often see people trying to use really intense resistance and not getting the proper range when they’re doing the movement,” says Stokes. “It’s important to remember that the band should not inhibit their reach. It should make it harder to get there.”

She suggests starting with the band Stoked and working up to Super Stoked and Super Duper Stoked as you get better. “If you feel you have progressed with a band, move it from your knees to your ankles, and if it’s still too easy, you can move on to the next band and start with it around your knees,” Stokes explains.

3. Always maintain tension.

“Most of the band’s job is to keep the resistance constant when going out, punching or pushing,” says Stokes. “This is one of the things I see people doing wrong: letting the band relax among the reps. Band exercises are usually based on resistance, so you want to keep that tension in your body for the best results.”

Finally, keep in mind that Stokes resistance bands are not latex free. “If you have latex allergy, they just aren’t the band for you, to be honest,” she says. “It’s really hard to find really durable latex-free bands.”

Lower-Body Resistance Band Circuit Workout

Stokes recently shared this circuit training on Instagram, explaining that it’s all about the buttocks – specifically, the gluteus medius (a muscle on the side of the gluteus responsible for external hip rotation), abductors (outer thigh) and quadrilaterals (in front of them). thighs).

View this post on Instagram

@candacecbure X Stoked Bands PART ONE The first part of a Super Stoked Band circuit we crushed in LA a few weeks ago💪🏼. Super Stoked Bands are medium resistance. Who wants to see PART TWO? 👯‍♀️ LINK IN STORIES and HIGHLIGHTS to purchase your own Stoked Bands https://kirastokes.com/shop/ SAVE THIS POST so you can crush it when you get yours 🔹MOVE 1 – chair position/gluteus medius press • feet hips width, maintain proper posture in chair • press out on the band, 20 reps • not shown, but then press out for 1 rep, pulse hips down and up 2 inches for 1 rep; continue this pattern for 10 reps 🔹MOVE 2 – gluteus medius/abductor tap outs • 10 reps each leg alternating 🔹MOVE 3 – lateral squat • make sure you hit a squat position each rep and maintain tension in the band the entire time • 10 reps each way 🔹perform the circuit 3 times through ⭐️this entire circuit focuses on your glutes (butt) with a strong focus on your gluteus medius, abductors (outer thighs) and quads. Your gluteus medius is a small muscle on the side of the hip, simply put think “dimples” on the sides of your butt cheeks into the “upper butt” partially responsible for stabilizing your low back/hips when you run, walk, cycle and just move through life 😉so it’s important to give your gluteus medius proper attention ❗️MORE BAND workouts coming to the #KSFAPP soon [LINK IN PROFILE]❗️ . . . #thestokedmethod #stoked #strength #bands #stokedbands #glutes #abs #workforit #goals #challenge #noexcuses #travelworkout #fitspo #fitmama #fitoverforty #thisis43 #thisis45 #instafit

A post shared by Kira Stokes – kirastokes.com (@kirastokesfit) on

“Your gluteus medius is partly responsible for stabilizing your lower back / hip when you run, ride, bike and just move for life,” Stokes wrote in the caption. “Therefore, it is important to give proper attention to the gluteus medius.”

For each exercise, place the band around your thighs just above your knees (the band should be taut when your feet are hip width apart). For best results, Stokes recommends running the circuit below a total of three times.

Chair Position / Gluteus Medius Press

A. Stand with your feet hip-width apart. Hinge at the hips and bend the knees to lower into a squat, aiming to fall until the thighs are parallel to the floor.

B. In this position, push your knees sideways, concentrating on rotating through the hip joint rather than the knee.

Do 20 repetitions.

Touch out the gluteus medius / abductor

A. Hinge on hips and gently bend knees.

B. Keeping weight standing, leg stable, step right foot to side, tapping toes. Step back to the center and quickly shift the weight to repeat on the opposite side, tapping your left foot to the side. (This is a repeat.) Continue alternating sides.

Do 10 repetitions on each side.

Side squats

A. Begin by bending your hips and bending your knees to crouch deeply while maintaining tension in the band.

B. Exit to the left, shifting your weight so that it is evenly distributed over both feet; keep that squat down deep all the time. Bring the right foot so that the feet are again hip-width apart; without lifting, repeat on opposite side, exiting left. (This is a repeat.) Keep going back and forth, keeping the band taut all the time.

Do 10 repetitions on each side.

Upper-Body Circuit Resistance Band Workout

While this circuit centers around shoulder stabilization, it undoubtedly strengthens your core too, says Stokes.

Keeping the resistance band around his wrists, Stokes suggests running the circuit below a total of 3-4 times, flowing from one movement to another. This means that you will only make one representative of each move below before going straight to the next move, repeating until all rounds have been completed.

Quadruped Board Tap-Out

A. Begin on all fours in a table position with your wrists under your shoulders and your knees under your hips. Keeping your back flat, raise your knees two inches above the floor to hover.

B. Tap with your right hand to the side and then return to the center. Tap with your left hand to the left side.

High Board Tap-Out

A. From the quadruped board (knees hovering), jump your feet back and extend your legs for the transition to the high board, keeping your back straight throughout.

B. Tap with your right hand to the side and then return to the center. Tap with your left hand to the left side.

Triceps flexion

A. Start on a high board, palms narrower than shoulder width. Engage your quads and core.

B. Inhale and bend your elbows straight to lower your entire body simultaneously toward the floor with the triceps next to the ribs. Pause when your chest is just below elbow height, hovering above the floor.

C. Exhale and press your palms to push your body away from the floor and return to the starting position, moving your hips and shoulders at the same time.

Dog triceps descending extension / body weight

A. Begin on a high board by pressing your palms to push the body away from the floor. Bend your fingers down, lift your hips up and press the dog down.

B. From here, bend your elbows to touch your forearms on the floor. Press your palms to extend your elbows and return to the descending dog.

Y(ass) Resistance Band Circuit Workout

This banded tread circuit primarily targets the buttocks and thighs – but thanks to the way you need to keep up throughout your workout, you get oblique bonus benefits as well. “Stay up by the shoulder (don’t sink in the neck),” Stokes suggests in the caption.

Get off the treadmill and wrap the resistance band around your thighs just above the knee. Run the entire circuit on one side before moving to the other side.

Full Claw

A. Lie on your right side and rest your upper body on your right elbow, with your knees bent and hips stacked.

B. Bring your left hand to your left hip, flex your feet and support your abs. Externally rotate the upper hip so that the knee opens, pressing on the band and holding the inner edges of the feet together. Lower back to begin with.

Do 20 repetitions.

Claw pulses

A. Keep hip open at top of shell. Pulse up.

Do 10 repetitions.

Full Claw

A. Repeat the first exercise for 20 repetitions.

Straight leg wrist

A. Extend the upper leg for a long time, the foot flexed. The lower knee remains bent on the floor.

C. Left leg pulse up about one inch.

Do 20 repetitions.

Micro fold and extend

A. Keep the left leg raised and straight; flexed foot.

B. Bend your knees slightly before pressing, extending your straight leg again.

Do 10 repetitions.

Straight leg up and back wrist

A. With left leg raised and straight, pulse up and then back. (This is a representative.)

Do 10 repetitions.

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