It’s not fair that animals get to have naturally rippling muscles and taut physiques (okay, maybe not the cat) and we don’t. But our friend Kira Stokes, personal trainer to pro-athletes and movie stars, says we can have them, too. The concept behind her new fitness program, Stoked Primal, is that we can stay or get slim by channeling wild animals. Sound wacky? “Animal-like moves require you to push, pull, press, and lift your own body weight, all while stimulating your aerobic system,” Kira says. “They will improve your strength, flexibility, power and cardiovascular endurance—all while putting a smile on your face.” Try the three exercises below, which work all your major muscle groups. (And please—we know that mermaids are not animals, but just go with it.) The results will make you crow.
Perform the workout as a circuit, moving from one exercise to the next; do 3 circuits.
INCHWORM (works shoulders, triceps, chest, core, hamstrings): Stand with feet together, arms by sides. Fold body over and bring hands to floor in front of you. Walk hands out to plank position (legs extended behind you, back flat, abs engaged, hands under shoulders). Then move hands as far out in front of the shoulders as possible while you maintain a solid plank position with the rest of your body (be careful not to let your hips sag which could strain your lower back). Hold at the most intense point for 2 seconds; walk feet in to meet hands to complete one rep. Continue moving across floor as you do 5 reps.
GORILLA PUSH (works shoulders, triceps, back, chest, core, glutes, quads): Start in plank position, then jump feet to outside of hands, bringing heels down to floor and bending your legs into a deep squat. Jump back to plank. Bring knees to floor and perform a push-up to complete one rep. Do 5 reps.
MERMAID (works shoulders, back, chest): Lie facedown on floor with legs together, arms extended overhead, hands fisted and together. Arch your back slightly as you open arms wide and out to sides; sweep your arms through a 180-degree arc until your fists are against your hips. Then push arms forward through the arc, returning to start position. Do 5 reps.
—For more about Kira and her workouts, go to www.kirastokes.com.
