Kayla Itsines at-home arms and abs workout that needs no equipment

Kristine Tarbert
Senior Lifestyle & Entertainment Producer

This is Yahoo Lifestyle’s exclusive at-home workout series with fitness queen Sweat trainer Kayla Itsines. Join us for these BBG style no-equipment workout sessions sure to get your heart pumping.

Workout 2 - BBG Arms & Abs

This arms and ab workout can be completed with just a set of dumbbells or a suitable alternative. The workout includes a combination of upper body and core exercises to engage your chest, back, shoulders, arms and core.

Complete as many rounds of circuit 1 for 7 minutes, then as many rounds of circuit 2 for another 7 minutes.

Circuit 1

Push-Up & Side Plank - 12 reps (6 per side)

Step 1: Place both hands on the mat slightly further than shoulder-width apart, with feet apart on the mat behind you, while resting on the balls of your feet. This is your starting position.

Step 2: Inhale. While maintaining a straight back and stabilising through your abdominals, bend your elbows and lower your torso towards the floor until your arms form two 90-degree angles

Step 3: Exhale. Push through your chest and extend your elbows to lift your body back into the starting position. Release your right hand and extend your arm upwards. At the same time, turn your torso to face the long edge of your mat, ensuring that you draw up through your obliques (abs along your sides) to keep your hips elevated.

Step 4: Inhale. Lower your right hand and untwist your torso to return to the starting position.

Step 5: While maintaining a straight back and stabilising through your abdominals, bend your elbows and lower your torso towards the floor until your arms form two 90-degree angles.

Step 6: Exhale. Push through your chest and extend your elbows to lift your body back into the starting position. Release your left hand and extend your arm upwards. At the same time, turn your torso to face the long edge of your mat, ensuring that you draw up through your obliques (abs along your sides) to keep your hips elevated.

Step 7: Inhale. Lower your left hand and untwist your torso to return to the starting position. Continue alternating between right and left for the specified number of repetitions.

Shoulder Tap - 20 reps

Step 1: Place both hands on the mat slightly further than shoulder-width apart, feet apart on the mat behind you while resting on the balls of your feet. This is your starting position.

Step 2: Release your right hand and reach across your body to touch your left shoulder, ensuring that you brace your abdominals to keep your hips parallel to (in line with) the floor.

Step 3: Lower your right hand to return to the starting position.

Step 4: Release your left hand and reach across your body to touch your right shoulder, once again, ensuring that you brace your abdominals to keep your hips parallel to (in line with) the floor.

Step 5: Lower your left hand to return to the starting position.

Straight-Leg Jackknife - 15 reps

Step 1: Lie on your back on a yoga mat. Extend both legs and engage your abdominal muscles by drawing your belly button in towards your spine. This is your starting position.

Step 2: Inhale. Exhale. While keeping your legs extended, slowly raise your legs upwards until they form a 90-degree angle with your hips. At the same time, bring your arms forward and upward towards your feet, slowly lifting your head, shoulder blades and torso off the mat.

Step 3: Inhale. Slowly lower your arms and legs to return to the starting position, but without lowering your feet to the floor.

X Plank - 16 reps (8 per side)

Step 1: Place both hands on the floor shoulder-width apart and both feet apart behind you, resting on the balls of your feet. Brace your abdominals and maintain a neutral spine, ensuring that your hands are directly below your shoulders. This is your starting position.

Step 2: Inhale. While stabilising through your abdominals, elevate your hips and release your left hand to reach towards your right foot (or as far as you can).

Step 3: Exhale. Lower your hips and place your left hand on the mat to return to the starting position.

Step 4: Inhale. While stabilising through your abdominals, elevate your hips and release your right hand to reach towards your left foot (or as far as you can).

Step 5: Exhale. Lower your hips and place your right hand on the mat to return to the starting position.

Circuit 2

Commando - 10 reps

Step 1: Start by placing your forearms (wrist to elbow) on a yoga mat and extending both of your legs behind you, resting on the balls of your feet. This is your starting position.

Step 2: Inhale. Exhale. Release your right forearm to place your hand firmly on the mat directly below your right shoulder and push up onto your right hand. Release your left forearm to place your hand firmly on the mat directly below your left shoulder and push up onto your left hand. Ensure that you keep your core activated to prevent your hips from swaying.

Step 3: Inhale. Release your right hand and lower your forearm to the mat, then release your left hand and lower your forearm to the mat to return to the starting position.

Caterpillar Walk - 10 reps

Step 1: Plant both feet on the floor shoulder-width apart. Looking straight ahead, bend at both the hips and knees, and place your hands on the floor directly in front of your feet. This is your starting position.

Step 2: Inhale. Without moving your feet, walk your hands forward until your body is in one straight line from your head to your heels, resting on the balls of your feet.

Step 3: Exhale. Jump both of your feet forwards in between your hands, ensuring that your feet remain shoulder-width apart, to return to the starting position.

Ab Bikes - 30 reps (15 per side)

Step 1: Start by lying straight on your back on a yoga mat with your legs extended out in front of you. Bend your elbows and place your hands behind your earlobes. Gently raise both legs and your head and shoulders off the mat. This is your starting position.

Step 2: While keeping your right leg extended, bend your left knee and draw it in towards your chest. At the same time, rotate your torso to the left to bring your right elbow to your knee.

Step 3: Untwist your torso and extend your left knee to return to the starting position. Immediately bend your right knee and draw it in towards your chest and rotate your torso to the right to bring your left elbow to your knee.

Step 4: Untwist your torso and extend your right knee to return to the starting position. Continue alternating between left and right for the specified number of repetitions, inhaling for four repetitions and exhaling for four repetitions.

Lay-Down Burpee - 10 reps

Step 1: Plant both feet on the floor slightly further than shoulder width apart. Looking straight ahead, bend at both the hips and knees, and place your hands on the floor directly in front of your feet.

Step 2: Keeping your body weight on your hands, kick both of your feet backwards so that your legs are completely extended behind you, resting on the balls of your feet. Your body should be in one straight line from head to toe. This is called push up position.

Step 3: Whilst maintaining a straight back and stabilising through your abdominals, bend your elbows and completely lower your torso towards the floor.

Step 4: Release both hands and extend your arms out in front of you.

Step 5: Reposition your hands on either side of your chest.

Step 6: Push through your chest and extend your arms to lift your body back up into push up position, resting on the balls of your feet.

Step 7: Jump both of your feet in towards your hands, ensuring that your feet remain shoulder width apart.

Step 8: Propel your body upwards into the air. Extend your legs below you and your arms above your head. Land in a neutral standing position, ensuring that you maintain “soft” knees to prevent injury.

If you missed Monday’s BBG Legs workout find it here!

If you missed Wednesday’s BBG Full Body workout find it here!

New free Kayla Itsines workouts on Yahoo Lifestyle next week Monday, Wednesday, and Friday.

Got a story tip or just want to get in touch? Email us at lifestyle.tips@verizonmedia.com.