Yahoo Lifestyle tries Kayla Itsines' new BBG Beginner workout

Here is a quick 15-minute beginner workout that can be done just using a pair of dumbbells, and a chair or bench.

It consists of two circuits which have three exercises each. Each exercise is completed one after another with a rest break of 30 seconds taken at the end of each lap.

Complete three laps of each circuit.

Donkey Kick - 16 reps (8 per leg)

Step 1: With a resistance band looped around your upper thighs, start on all fours on a yoga mat. Ensure that your knees are below your hips and your hands are below your shoulders. Set your spine in a neutral position and draw your shoulder blades down and back.

Step 2: Inhale and brace your core. Keeping your knee bent, exhale as you release and elevate your right leg until your thigh is in line with your spine, ensuring that your foot remains flexed.

Step 3: Inhale as you lower your right leg to return to the starting position, but without resting your knee on the mat.

Complete half of the specified repetitions on the same side, before repeating the remaining repetitions on the other side.

Side Raise with Dumbbells - 10 reps

Step 1: Holding a dumbbell in each hand in a neutral grip (palms facing inwards) and arms extended by your sides, plant both feet on the floor shoulder-width apart. This is your starting position.

Step 2: Inhale. Exhale. While maintaining a slight bend in your elbows, raise the dumbbells outwards and upwards to shoulder height, ensuring that you draw your shoulder blades down and back.

Step 3: Inhale. Lower the dumbbells to return to the starting position.

Bent-Over Row with Dumbbells (overhand) - 10 reps

Step 1: Holding a dumbbell in each hand with an overhand grip (palms facing toward your body), plant both feet on the floor shoulder-width apart. While maintaining a slight bend in your knees, hinge forward from your hips so that your torso is parallel to the floor. Extend your arms directly below your chest. This is your starting position.

Step 2: Inhale. Exhale. Bend your elbows to bring the dumbbells in towards your body, ensuring your elbows remain in close contact with the sides of your body. You should feel a small squeeze between your shoulder blades.

Step 3: Inhale. Extend your elbows to lower the dumbbells and return to the starting position.

REST

Bicep Curl with Dumbbells - 10 reps

Step 1: Holding a dumbbell in each hand in a neutral grip (palms facing inward), plant both feet on the floor hip-width apart. This is your starting position.

Step 2: Inhale and brace your core. While keeping your upper arm as still as possible, exhale as you bend your elbows to bring the dumbbells up towards your shoulders. As you lift the dumbbells, you should rotate your wrists into an underhand grip position (palm facing your shoulder).

Step 3: Inhale as you extend your elbows and rotate your wrists to return to the starting position.

Squat - 12 reps

Step 1: With a resistance band looped around your lower thighs, plant both feet on the floor shoulder-width apart. This is your starting position.

Step 2: Inhale and brace your core. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your torso remains as upright as possible. You should feel tension in your glutes and quads.

Step 3: Push evenly through your feet and extend your legs slightly. Bend your knees and lower your hips again to return to the low squat position.

Incline Push-Up with a chair - 10 reps

Step 1: Place a chair horizontally in front of you. Place both hands on the chair slightly further than shoulder-width apart with feet together on the floor behind you, resting on the balls of your feet with your glutes engaged. This is your starting position.

Step 2: Inhale and brace your core. While maintaining a neutral spine, bend your elbows and lower your torso towards the chair until your arms form two 90-degree angles.

Step 3: Exhale as you push through your chest and extend your elbows to lift your body back into the starting position.

Ensure you are pressing away from the chair as much as possible. You should feel tension in your triceps, shoulders and upper back throughout the exercise.

THE END

All of Kayla’s programs are available on the Sweat app.

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