Week 2: Kayla Itsines at home full body workout that needs no equipment

Kristine Tarbert
Senior Lifestyle & Entertainment Producer

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 3 - BBG Full Body

Here are a combination of upper and lower body as well as core to help you develop strength and fitness. 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

Reverse Lunge - 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 right foot on the floor, bend both knees to approximately 90-degrees, ensuring that your weight is evenly distributed between both legs. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor.

Step 3: Exhale. Extend both knees and transfer your weight completely onto your left foot. Step your right foot forward to return to the starting position.

Step 4: Inhale. Carefully take a big step backwards with your left foot. As you plant your left foot on the floor, bend both knees to approximately 90-degrees, ensuring that your weight is evenly distributed between both legs. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor.

Step 5: Exhale. Extend both knees and transfer your weight completely onto your right foot. Step your left foot forward to return to the starting position.

Double-Pulse Push-Up - 10 reps

Step 1: Place both hands on the floor slightly further than shoulder-width apart and both feet together behind you, 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. This is called full push-up position.

Step 3: Push through your chest and extend your arms slightly. Bend your elbows to return to full push up position. Complete this movement, called a “pulse”, two times in total.

Step 4: Exhale. Push through your chest and extend your arms to return to the starting position.

X Mountain Climber - 20 reps (10 per side)

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

Step 2: Keeping your right foot on the floor, bend your left knee and bring it into your chest and towards your right elbow. Extend your left leg to return to the starting position.

Step 3: Keeping your left foot on the floor, bend your right knee and bring it into your chest and towards your left elbow. Extend your right knee and return to the starting position.

Step 4: Continue alternating between left and right for the specified number of repetitions, inhaling for two repetitions and exhaling for two repetitions.

Jump Squat & Pulse - 15 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.

Step 4: Add a squat pulse, coming up only halfway, then repeat above steps.

Circuit 2

Lateral Lunge - 20 reps (10 per side)

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

Step 2: Inhale. Keeping your right foot on the floor, release your left foot and take a big step to your left. As you plant your foot on the floor, bend your left knee, ensuring that your right leg remains straight.

Step 3: Exhale. Extend your left knee and transfer your weight onto your right foot. Step your left foot inwards to return to the starting position.

Step 4: Inhale. Keeping your left foot on the floor, release your right foot and take a big step to your right. As you plant your foot on the floor, bend your right knee, ensuring that your left leg remains straight.

Step 5: Exhale. Extend your right knee and transfer your weight onto your left foot. Step your right foot inwards to return to the starting position.

Commando & Push-Up - 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. This is called push-up position.

Step 3: Inhale. While maintaining a neutral spine, bend your elbows and lower your torso towards the mat until your arms form two 90-degree angles.

Step 4: Exhale. Push through your chest and extend your elbows to lift your body back into push-up position.

Step 5: 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. Repeat this exercise, starting with your left arm.

Ab Bikes - 40 reps (20 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.

High Knees - 30 reps (15 per side)

Step 1: Plant both feet on the floor slightly further than shoulder-width apart. Keeping your weight on your left foot, bend your right leg to bring your knee into your chest.

Step 2: Lower your right leg and plant your foot on the floor. Keeping your weight on your right leg, bend your left leg to bring your knee into your chest. Once you are comfortable with this movement, increase your speed so that you are hopping from one foot to the other.

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