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Throughout quarantine, five-time gymnastic Olympic medalist Nastia Liukin has been sharing her go-to workouts with fans — most of which require minimal to no equipment. Whether it’s a bodyweight burnout, killer ab circuit, or a full-body Pilates routine, her IG Lives have your every fitness desire covered.
Even though Liukin makes the circuit look easy, the toughest part is maintaining form, adds Stokes. “Nastia has incredible body awareness,” she says. “A lot of people don’t know they have muscle imbalances, but she does.” So even though the gymnast flows through the moves like it’s NBD, it’s important to focus on your balance, keep your hips aligned, and engage your core as you work through the exercises.
Ready to give it a try? Here are Stokes' tips on how to complete each exercise in her killer lower-body stair circuit.
Kira Stokes' Lower-Body Burner Stair Circuit
How it works: Complete circuit one on the left side before repeating on the right. Then, head into circuit two. Repeat both circuits three times for best results.
Circuit 1
Step Pistol Squat
A. Stand perpendicular to the staircase. Plant left foot on the first step. Right foot should hover off the ground. This is your starting position.
B. Sit back into hips and bend left leg in a single-leg squat until right heel taps the ground. Extend arms in front for balance. Make sure to keep hips squared to the front and in line with each other.
C. Squeeze glutes and stand up on the left leg to return to start.
Do 12-15 reps.
Step Knee Drives
A. Face the stairs and plant left foot on a step. Hinge at the hips so back is parallel to the stairs, with the right leg extended on the ground. This is your starting position.
B. Extend arms in front for balance and bring right knee toward chest while engaging core.
C. Extend right leg back until the ball of foot lightly taps the ground.
D. Immediately bring right leg towards chest again in one swift motion.
Do 15-20 reps.
Skip-a-Step Stair Walk
A. Start facing the stairs with both feet on the ground.
B. Run up the stairs, skipping a step between each foot. Push into heels to engage glutes and keep core engaged.
C. Once at the top, return to the bottom without skipping steps.
Do 2-4 sets.
Circuit 2
Stair Plank Taps
A. Start in a plank position with hands on the first step.
B. Bring left hand to right shoulder and return it to the ground.
C. Tap right hand on left shoulder and return it to the ground. Make sure hips are not swaying side to side.
Do 10 reps.
Stair Frogger Squat Thrusts
A. Start in a plank position with hands on the first step and feet slightly wider than hip-width apart.
B. Hop both feet onto the step, outside of hands.
C. Lift hands off the ground and stay in a low sumo squat position.
D. Place both hands back on the ground between feet and hop feet back to start.
Do 10-12 reps.
