Kayla Itsines never set out to be famous, but Instagram's biggest fitness guru is beloved by fans around the world. The 24-year-old's high-intensity training system, Bikini Body Guide (BBG), has spawned endless side-by-side results photos from fans known as #KaylasArmy. And when we asked the Aussie entrepreneur to share a special workout just for Hello! readers, she was game!
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This full body workout consists of two rounds of two circuits, each lasting seven minutes. Start by setting your timer for seven minutes and aim to complete the exercises in Circuit 1 as many times as you can before the timer goes off. Once completed, take a 30 second break. Reset your timer to 7 minutes and complete Circuit 2. Complete Circuits 1 and 2 again for your full 28-minute workout!
While you’re aiming to complete each exercise as quickly as possible, it is important that you maintain proper technique throughout.
LOWER BODY Circuit 1
Burpees x 10 reps
Sumo Squat x 15 reps
Reverse Lunge + Knee Lift x 24 reps (12 per side)
In and Out Jump Squats x 20 reps
UPPER BODY Circuit 2
Commandos x 24 reps (12 per side)
Straight Leg Sit Up + Twist x 24 reps (12 per side)
Bent Leg Jackknife with a weight x 15 reps
Lay Down Push Ups x 15 reps
In order to ensure that you're doing the moves properly, read these detailed exercise instructions before starting your workout:
Bend both your hips and knees and place both hands on the floor directly in front of your feet. Kick your feet backwards so that your legs are completely extended behind you, resting on the balls of your feet. Transfer your body weight onto your hands and jump your feet inwards to land in a crouched position with feet shoulder width apart. Propel your body upwards in one explosive movement, extending both your legs beneath you and your arms above your head. Land in a neutral standing position, ensuring that you maintain ‘soft’ knees to prevent injury. Repeat.
Plant both feet on the floor further than shoulder width apart. Point both feet slightly outward. Looking straight ahead, bend at both the hips and knees, ensuring that your knees point toward your toes. Continue bending your knees until your upper legs are parallel with the floor, ensuring that your back remains between 45 and 90 degrees of your hips. Push through your heels and extend your legs to return to a neutral standing position. Repeat for the specified number of repetitions.
REVERSE LUNGE KNEE LIFT
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.Extend both knees and transfer your weight completely onto your RIGHT foot. At the same time, lift up your LEFT foot and bring your knee into your chest. Release your left leg from your chest and place it back on the floor behind you. Complete half of the specified number of repetitions on the same leg, before completing the remaining repetitions on the other leg.
IN & OUT JUMP SQUATS
Plant both feet wider than shoulder width apart with your feet pointed slightly outwards. Ensuring that your knees point towards your toes, bend your knees until your upper legs are parallel with the floor. This is called sumo squat position. Pushing through your heels, propel your body upwards in the air in one explosive motion. While in the air, extend and reposition your legs to land in a close squat position with your feet approximately a fist width apart. When landing, ensure that you land on the balls of your feet first before rolling through the flat and heel. Maintain ‘soft’ knees to prevent injury. In one explosive motion, propel your body upwards again and reposition your legs to land in sumo squat position. Repeat.
Start by placing your forearms (wrist to elbow) on the floor and extending both of your legs behind you, resting on the balls of your feet. This is called a plank position. Release your right forearm and place your right hand firmly on the floor directly below your right shoulder. Push up onto your right hand, followed immediately by your left in the same pattern. Ensure that you brace through your abdominals to prevent your hips from swaying. Return to plank position by releasing your right hand and lowering onto your forearm, before doing the same with your left hand. Repeat this exercise, starting with your left hand. Continue alternating between right and left for the specified number of repetitions.
STRAIGHT LEG SITUPS & TWIST
Start by lying flat on the floor on a yoga mat with your feet extended out in front of you. Bend your elbows to place your hands behind your earlobes and engage your abdominal muscles by drawing your bellybutton in towards your spine. Using your abdominals, slowly lift your head, shoulder blades, and torso off of the floor. As you sit up, extend your right arm and twist through your torso to touch the floor immediately next next to your left leg. Slowly untwist and release your torso backwards and bring your right hand towards your ear. Repeat using your left hand.
WEIGHTED BENT LEG JACKKNIFES (36kg)
Start by lying straight on your back on the floor, holding a dumbbell with both hands above your head. Engage your abdominal muscles by drawing your belly button in towards your spine.Keeping your feet together, contract your abdominal muscles and bend your legs to bring your knees in to your chest. At the same time, bring the dumbbell up towards your knees, slowly lifting your head, shoulder blades and torso off of the floor. Briefly hold this position and then slowly release the weight and your legs outwards until they are both just slightly off of the floor. Repeat for the specified number of repetitions.
LAY DOWN PUSH UP
Start by lying flat on your stomach, with arms extended out in front of you and both legs straight behind you. Position your toes in towards the floor, as shown. Bring your arms in towards your body and place your hands on the floor on either side of your chest.Push through your chest and extend your arms to lift your body back up into push up position, resting on the balls of your feet. Ensure that you maintain a straight back and stabilise through your abdominal muscles. Slowly lower your body completely to the floor and extend your arms out in front of you. Repeat for the specified number of repetitions.