Week 2: Kayla Itsines at home legs 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 1 - BBG Legs

This at home lower body workout can be completed with nothing but a bit of floor space. It is a great way to strengthen your glutes, quads and hamstrings as well as drive your heart 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

Double-Pulse Squat - 15 reps

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

Step 2: Inhale. 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 a 45- to 90-degree angle to your hips. This is called full squat position.

Step 3: Push through your heels and extend your legs slightly. Bend your knees to return to full squat position.

Step 4: Exhale. Push through your heels and extend your legs to return to the starting position.

Rebound Lunge - 20 reps (10 per side)

Step 1: Plant both feet on the floor slightly further than shoulder width apart. Carefully take a big step BACKWARD 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. If done correctly, your front knee should be aligned with your ankle and your back knee should be hovering just off of the floor.

Step 2: Extend both knees and transfer your weight completely onto your RIGHT foot.

Step 3: Take a big step forward with your left foot. As you plant your foot on the floor, bend both knees at approximately 90 degrees. Extend both knees and transfer your weight completely onto your RIGHT foot.

Glute Bridge - 15 reps

Step 1: Start by lying flat on your back on a yoga mat. Bend your knees and position your feet firmly on the mat, ensuring that they are hip-width apart and 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 heels 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.

Plank Jacks - 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: Jump both of your feet outwards so that they are slightly wider than your hips, ensuring that your hips remain level.

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

Circuit 2

1 1⁄2 Burpee - 10 reps

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

Step 2: Bend at both the hips and knees to place your hands on the mat on either side of your feet, ensuring that your spine remains in a neutral position.

Step 3: Inhale. Jump 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 your head to your heels.

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

Step 5: Jump both of your feet backwards so that your legs are completely extended behind you, resting on the balls of your feet. Once again, your body should be in one straight line from your head to your heels.

Step 6: Jump both of your feet forwards in between your hands, once again, ensuring that your feet remain shoulder-width apart.

Step 7: Inhale. Exhale. Propel your body upwards into the air. Extend your legs below you and your arms above your head.

Step 8: Inhale. Land in the starting position, ensuring that you maintain ‘soft’ knees to prevent injury.

Jumping Jack - 30 reps

Step 1: With your arms by your sides, plant both feet together on the floor. This is your starting position.

Step 2: Quickly jump both feet outwards so that they are wider than your hips. At the same time, raise your arms upwards and outwards from the sides of your body so that your hands almost meet directly above your head.

Step 3: Quickly jump both of your feet inwards to lower 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.

Side Plank & Hip Lift - 20 reps (10 per side)

Step 1: Start by lying lengthways along a yoga mat. Place your right 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.

Extend both legs and, using your obliques, gently raise your hips off the mat. Position your feet one on top of each other or place your left foot on the mat in front of your right — whichever is most comfortable. This is your starting position.

Step 2: Inhale. Gently lower your hips towards the mat slightly.

Step 3: Exhale. Using your obliques, elevate your hips to return to the starting position.

If you missed Kayla’s Week One workouts - try them now

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

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