Kayla Itsines at-home full body workout that needs no equipment

Kristine Tarbert
Senior Lifestyle & Entertainment Producer

Welcome to 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 Full Body

This full body workout is equipment free and can give you a serious workout in a short amount of time. There is a combination of upper and lower body as well as core to help you develop strength and fitness.

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

Circuit 1

Squat Jump - 10 reps

Step 1: Plant both feet on the floor shoulder-width apart. 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 back remains within a 45- to 90-degree angle to your hips. This is your starting position.

Step 2: Inhale. Exhale. Push through your heels and propel your body upwards into the air, extending both your knees and your hips.

Step 3: Inhale. Bend your hips and knees to land and return to the starting position, ensuring that you maintain ‘soft’ knees to prevent injury.

Lay-Down Push-Up - 12 reps

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

Step 2: Inhale. While maintaining a neutral spine, bend your elbows and lower your torso to the mat.

Step 3: Extend both arms out in front of you. Bring your arms in towards your body and place your hands on the mat on either side of your chest.

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

Bent-Leg Raise - 15 reps

Step 1: Start by lying on your back on a yoga mat with your hands beneath your coccyx. 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.

Step 3: Exhale. Slowly extend your legs to return to the starting position.

Half Burpee & Plank Jack - 20 reps

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

Step 2: Plant both hands on the mat slightly further than shoulder-width apart, feet together on the mat behind you while resting on the balls of your feet. This is your starting position.

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

Step 4: Exhale. Jump both of your feet forwards in between your hands, ensuring that your feet remain shoulder-width apart.

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

Circuit 2

Reverse Lunge & Hop - 20 reps (10 per side)

Step 1: Plant both feet on the floor shoulder-width apart. This is your starting position.

Step 2: Inhale. Carefully take a big step backwards with your right foot. As you plant your foot on the floor, bend both knees to approximately 90 degrees, ensuring that your weight is evenly distributed between both legs. If done correctly, your front knee should be aligned with your ankle and your back knee should be hovering just off the floor.

Step 3: Exhale. Extend both knees and transfer your weight onto your left foot. Propel your body upwards into the air and extend your left leg below you. At the same time, elevate your right foot to bring your knee into your chest.

Step 4: Inhale. Land in a neutral standing position, ensuring that you maintain a ‘soft’ knee to prevent injury. At the same time, lower your right leg to begin the next repetition.

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.

Glute Kickback - 24 reps (12 per side)

Step 1: Starting 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. This is your starting position.

Step 2: Inhale. Exhale. Release and extend your right leg backwards and upwards until it is in line with your spine, ensuring that your toes remain pointed.

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

Side Plank & Oblique Crunch - 20 reps (10 per side)

Step 1: Begin 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. Inhale and 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. This is your starting position.

Step 2: Exhale and while maintaining a neutral spine, simultaneously bend your right knee, hip and elbow to draw your elbow and knee together. Inhale and extend your right arm and leg to return to the starting position.

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

New free Kayla Itsines workout on Yahoo Lifestyle on Friday.

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