Week 2: Kayla Itsines at home arms and abs workout that needs no equipment

Welcome to Week Two of 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.

Week two: Workout 2 - BBG Arms & Abs

This workout can have your arms and upper body burning in as little as 14 minutes. The workout includes a combination of upper body and core exercises to engage your chest, back, shoulders, arms and core.

Perform each exercise one after the other with no rest. Complete as many rounds of circuit 1 for 7 minutes, then as many rounds of circuit 2 for another 7 minutes.

Circuit 1

Inchworm - 10 reps

Step 1: Plant both feet on the floor shoulder-width apart. Bend at the hips and while keeping your legs as straight as possible, 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, ensuring that your legs remain as straight as possible.

Step 3: Exhale. Without moving your feet, walk your hands backwards to return to the starting position, once again, ensuring that your legs remain as straight as possible.

X Plank - 10 reps

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.

Russian Twist - 20 reps (10 per side)

Step 1: With your hands clasped in front of your chest, start seated on a yoga mat with knees bent and heels firmly planted. Lean back slightly so that your abdominals are engaged and you are balancing on your sit bones. This is your starting position.

Step 2: While keeping your lower body as still as possible, twist your torso to the right and gently touch your elbow on the mat next to your right hip. If you cannot reach the mat, just twist as far as you can while keeping your lower body still.

Step 3: Untwist your torso to return to the starting position.

Step 4: While keeping your lower body as still as possible, twist your torso to the left and gently touch your elbow on the mat next to your left hip. If you cannot reach the mat, just twist as far as you can while keeping your lower body still.

Step 5: Untwist your torso to return to the starting position.

Bent-Leg Jackknife - 15 reps

Step 1: Start by lying on your back on a yoga mat with your arms extended above your head. Engage your abdominal muscles by drawing your belly button in towards your spine and elevate your legs off the mat slightly. This is your starting position.

Step 2: Inhale. Bend your knees and using your abdominals, draw them in towards your chest, ensuring that your feet stay together. At the same time, bring your arms forward towards your feet, slowly lifting your head, shoulder blades and torso off the mat.

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

Circuit 2

Mountain Climber (4) + Push-Up (1) - 15 reps

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

Keeping your left foot on the floor, bend your RIGHT knee and bring it in towards your chest. Extend your right leg and return to starting position.

Step 2: Keeping your right foot on the floor, bend your LEFT knee and bring it in towards your chest. Extend your left leg and return to starting position.
Continue alternating between right and left for the specified number of repetitions.

Step 3: Bend your elbows and lower your torso towards the floor so that your arms form a 90 degree angle. Ensure that you maintain a straight back and stabilise through your abdominal muscles.

Step 4: Push through your chest and extend your arms to lift your body back into starting position.

Side Plank Arm & Leg Extension - hold for 40 secs (20 per side)

Start by lying lengthways on your left side along a yoga mat. Place your left forearm firmly on the floor, ensuring that your elbow is directly below your shoulder and that your forearm is parallel to (in line with) the short edge of your mat.

Bending your left knee, extend and elevate your right leg to hip height, ensuring your torso is in a straight line. Gently draw your ribs to your hips to engage your core and using your obliques, gently raise your hips off the mat and extend your right arm above your head.

Hold this position for the specified amount of time, breathing deeply throughout.

Bent & Straight-Leg Raise - 20 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. Bend your knees and, using your abdominals, bring them in towards your chest, ensuring that your feet stay together.

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

Step 4: Exhale. While keeping your legs extended, slowly raise your legs upwards until they form a 90-degree angle with your hips.

Step 5: Inhale. Slowly lower your legs to return to the starting position, but without lowering your feet to the floor.

Side-to-Side Half Burpee - 20 reps (10 per side)

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

Step 2: Inhale.

Exhale. Jump both of your feet forwards and towards your right hand, ensuring that your feet remain shoulder-width apart.

Step 3: Inhale. Jump both of your feet backwards to return to the starting position.

Step 4: Exhale. Jump both of your feet forwards and towards your left hand, once again, ensuring that your feet remain shoulder-width apart.

Step 5: Inhale. Jump both of your feet backwards to return to the starting position.

New free Kayla Itsines workout on Yahoo Lifestyle on Friday.

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