A Review of Kira Stokes On-Demand (the Kira Stokes Fit app for home exercisers)

September 7, 2021

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I'm Mickie. Co-founder and CEO of One Strong Southern Girl. Our team is here for you. We want you to remember us because we helped changed your life. 


Ready to get ‘stoked’? You won’t regret it! Kira Stokes is the creator and instructor of the Stoked (workout) Method and anyone can access her incredible line up of classes inside her on-demand app, Kira Stokes Fit. I’m going to tell you everything you need to know about this membership so you can decide if it’s ideal for you.

I want to start by telling you the principles behind the Kira Stokes method of exercise:

The Stoked Method™, two decades of science, sweat, and research in the making, is rooted in one simple principle: one must shock the body to transform the body; no two workouts are the same because no two bodies are the same; people evolve, so should their workouts.

The Stoked Method™ is the ultimate form-focused, science-backed flow of movement formula. Functional and traditional medthods shape, sculpt and build lean, strong bodies. Kira’s signature training style includes strength training, cardiovascular conditioning, sports specific drills, barre, yoga and Pilates.

Kira Stokes dot com

This review was featured on a recent episode of the Crunches and Cosmos podcast. You can listen to the full episode here:

The instructor (about Kira Stokes)

Kira Stokes

A former trainer-to-the-stars, Kira is a health and wellness expert from New York City with over 25 years in the industry.

Unlike other on-demand libraries where various trainers lead each routine, Kira Stokes is the instructor of every class in the Kira Stokes library of workouts.

And while Kira looks a little intimidating, she’s friendly and relatable during the workouts.

In some of the classes there are a couple of other exercisers doing the workouts with Kira so if you like the feel of a group class then you have several options to choose from.

Program layout (number of routines, titles, phases, workout calendars? Live workouts?)

There are 100’s of workouts in the Kira Stokes on-demand library that are divided into different sections.

The title of each section helps you find a workout. Here are (some of) the category titles (some workouts appear in more than one category):

  • Get started here
  • 21 Day Programs
  • Challenges
  • New Workouts
  • Stoked Body, Bands & Ball
  • 7-Day Programs
  • Full Body
  • Body Part Specific (under 30 minutes)
  • Stoked Band Camp
  • Stoked Unleashed
  • Fine Tuning
  • Stoked Ladders
  • Mobility/Activation
  • Cub Side Pickup
  • Stoked Workouts by Time
  • Stoked Workouts by Body Part
  • Stoked Workouts (body weight only)
  • Gym Time
Kira Stokes library workout categories on mobile
workout categories inside the Kira Stokes library

There are no workout calendars to download but the 21-day and 7-day programs are pre-selected workouts you can use as a workout calendar.

There are no live workouts.

You CAN download the routines in the library to your device*.

*This is an important feature for anyone who isn’t able to stream video reliably at home from the internet. With this feature, you can download a routine to your devince using cellular service or wifi (from somewhere else) at any point during the day and then play it when you’re ready to workout without the need for wifi service.

The equipment Kira uses…

Kira STokes and her team doing a workout with equipment

Kira does a great job of creating very robust workouts that don’t require much equipment.

If you want to do every workout using the same equipment you see inside the workouts you’ll need:*

  • a few exercise loops
  • a variety of dumbbells
  • a mat
  • jump rope
  • gliding discs
  • small fitness ball

*This list does not include the quipment used in the ‘Gym Time’ category of workouts. In this section of the workout library you’ll find Kira using standard equipment you’d see at a gym (not most home gyms).

Kira Stokes doing a Gym Time workout
Kira Stokes doing a gym time workout

Is there a nutrition plan with the app?

There’s no nutrition plan in the Kira Stokes Fit app.

Do the Kira Stokes routines use more space than other home workouts?

No, you’ll need enough space to fully extend your body for exercises like planks and in all directions around you for exercises like forward, back and side lunges.

My favorite routines in the Kira Stokes app…

My favorite workouts in the app are the full body Athleticore routines.

a sample of the Athleticore routines in the Kira Stokes library

In a close second are the Band Camp workouts (a clever title for the category of routines that all use an exercise band (loop).

And I love the way that some of the workout categories have bite-sized workouts already ‘stacked’ together for you (using the same principles of our Program Stacking method at One Strong Southern Girl) into a genius combination.

And (best part) is that when one workout ends the next one starts playing automatically for you so there’s no pause in your routine! Awesome!

stacked workouts inside the Kira Stokes library
stacked workouts inside the Kira Stokes app library

Are the workouts hard? For what level exerciser? For men? Women?

The workouts in Kira Stokes library will challenge the most advanced exerciser.

I think the intermediate to advanced exerciser would get the most out of this library (however, the routines are easily modified to any fitness level so don’t let that stop you from trying this out).

I think the app is designed with the female exerciser in mind but would challenge any gender.

How much does it cost? And how do you sign up?

the price of Kira Stokes Fit app

You can download the Kira Stokes Fit app from the mobile app store or on a computer.

There’s a 7-day free trial period and then costs $14.99/month or $144.99 for a year.*

*This was the price at the time I’m writing this review but prices and promotions change periodically so make sure you check the current offers before signing up.

Best thing about this on-demand program…

The best things about this on-demand membership are the pre-‘stacked’ routines (see ‘my favorite routines’ above) as well as the focus on building a strong core.

What would make it better?

I’d like to see a way to filter workouts based on the equipment used in the routine (like the Band Camp section where you can find all of the workouts using a band). Kira doesn’t use a ton of equipment but I’d still love to see a way to find all of the routines that use dumbbells or the exercise ball.

Is the Kira Stokes Fit app worth the investment?


My recommendation…

Sign up for the free trial period and try as many of the routines as you can during the 7 days and see what you think!

Pro tip-Make sure you tap on every button and get familiar with how the app works during your trial period as well. If you don’t like (or can’t figure out) the logistics of the way the app is set up you won’t use it.

Related articles that might interest you…

The Best On-Demand Streaming Workout Services for Women

A Comparison of Features in 30+ On-Demand Workout Libraries

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