Kayla Itsines at-home legs workout that needs no equipment

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 1 - BBG Legs

This at home lower body workout can be completed with nothing but a bit of floor space and will take you 15-20 minutes. It is a great way to strengthen your glutes, quads and hamstrings as well as drive your heart rate up and help to increase your fitness.

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

Circuit 1

Pop Squat - 15 reps

Step 1: Plant both feet together on the floor. This is your starting position.

Step 2: Inhale. Exhale. Push through your heels and propel your body upwards into the air, extending your legs beneath you. Reposition your legs to land in a sumo squat position with your feet slightly further than shoulder-width apart, ensuring that you maintain ‘soft’ knees to prevent injury. Bend your knees until your upper legs are parallel with the floor, ensuring that your back remains within a 45- to 90-degree angle to your hips.

Step 3: Inhale. Push through your heels and propel your body upwards into the air, extending your legs beneath you. Reposition your legs to land in the starting position.

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

Step 4: Inhale. Carefully take a big step forwards 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 5: Exhale. Extend both knees and transfer your weight completely onto your left foot. Step your right foot backward to return to the starting position.

Donkey Kick - 30 reps (15 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.

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

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

Side to Side Snap Jump - 20 (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.

Circuit 2

Broad Jump 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, 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 between 45 and 90 degrees of your hips. This is called squat position.

Step 2: Propel your body upwards and forwards into the air.

Step 3: Land back into squat position. When landing, ensure that you maintain ‘soft’ knees to prevent injury.

Step 4: Place your hands on the floor directly in front of your feet.

Step 5: 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.

Step 6: Jump both of your feet in towards your hands, ensuring that your feet remain shoulder width apart. Push through your heels and extend your legs to return to a neutral standing position.

Mountain Climber - 30 reps

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 left foot on the floor, bend your right knee and bring it in towards your chest.

Step 3: Extend your right leg to return to the starting position.

Step 4: Keeping your right foot on the floor, bend your left knee and bring it in towards your chest.

Step 5: Extend your left leg to return to the starting position. Continue alternating between right and left.

Single-Leg Glute Bridge - 20 reps (10 per side)

Step 1: Lie flat on your back on a yoga mat. Bend your left knee and position your foot firmly on the mat, extending your right leg directly in front of you or to the ceiling, ensuring your spine is in a neutral position. Allow your arms to rest by your sides on the mat. This is your starting position.

Step 2: Inhale. Exhale. Press your left heel into the mat, activate your glutes and raise your pelvis off the floor until your body forms one straight line from chin to knee, resting on your shoulders.

Step 3: Inhale. Lower your pelvis to return to the starting position.

Alternating Straight-Leg Jackknife - 20 reps (10 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, elevate your left leg so that it is at a 90-degree angle to your hips. At the same time, extend your right arm to bring your hand up towards your left foot— slowly lifting your head, shoulder blades and torso off the mat.

Step 3: Lower your torso, shoulder blades and head to the mat. Lower your left leg and place your right hand behind your earlobes to return to the starting position.

New free Kayla Itsines workouts on Yahoo Lifestyle on Wednesday and Friday.

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