'Kayla Itsines\' At-Home BBG Weekly Workout Plan | At Home Workout | SHAPE'

04:39 Sep 2, 2021
'Planning your weekly workout routine just got a lot less complicated. Anyone can make time for these quick and efficient 28-minute sessions from the BBG trainer, @Kayla Itsines.  Read \"This Weekly Workout Plan from Kayla Itsines Takes the Guesswork Out of Exercise\": https://www.shape.com/fitness/videos/weekly-workout-plan-kayla-itsines-bbg  The Schedule:  Monday: Lower-Body (1:55)  Circuit 1               - Double-Pulse Squat (12 reps)               - Jumping Jacks: 20 jumping jacks)               -  Reverse Lunge: 24 reps (12 reps per side)reverse lunge)               - X-Mountain Climber:  24 reps (12 reps per side)              - Single-Leg Glute Bridge: 24 reps (12 reps per side)               - Ab Bikes 40 reps (20 reps per side)               - Side Plank 60 sec (30 reps)               - X Hop (20 reps) Tuesday: LISS (Think of LISS as the opposite of HIIT. For your LISS workout, you\'ll want to focus on a sustained low-level exertion instead of quick bursts of high-intensity work.)               - Activities such as casual cycling, walking, and hiking can work here.  Wednesday: Upper-Body (2:53)               -  Plank Jacks: 20 reps               -  Lay-Down Push-Up: 12 reps               -  Bent-Leg Jackknife: 15 reps               -  Side Plank and Hip Lift: 24 reps (12 reps per side)               - X-Plank 24 reps (12 per side)               - Double-Pulse Push-Up:10 reps               - Russian Twists:30  reps (15 reps per side)               - Flutter Kicks: 30 reps (15 reps per side)  Thursday: LISS  - If you have access to the larger equipment, think about hopping on a rowing machine, elliptical, or the stair master for today\'s LISS workout. You could also kick up the incline on a treadmill walking workout to spice things up.   Friday: Full-Body (0:42)           - Pop Squat: 15 Reps           - Caterpillar Walk and Push-Up:12 reps           - Bent- and Straight-Leg Raises: 20 reps           - Reverse Lunge and Knee-Up: 24 reps (12 reps per side)           - X-Plank: 24 reps (12 per side)           - Burpee: 12 reps          - Russian Twist: 30 rep (15 reps per side)          - Lateral Lunge 24 reps (12 sweats side)  Saturday: Express Abs Challenge  How it works: Set a timer for 7 minutes and complete the circuit as many times as possible. Rest for one minute following the 7-minute round. Repeat twice more for a total of 3 rounds.         - Commando         - X-Mountain Climber         - X-Plank         - Side Plank and Oblique Crunch         - Bent-Leg Jackknife         - Scissors  Sunday: Rest Day   Subscribe to the Shape Magazine channel: http://po.st/SubscribeToShape  About Shape:  The only source for all things beauty, fashion, celebrity, and healthy!  Follow us and get in Shape today!  Official Shape Website: http://po.st/Shape Follow Shape on FACEBOOK: http://po.st/ShapeOnFacebook Follow Shape on TWITTER: http://po.st/ShapeOnTwitter Follow Shape on PINTEREST: http://po.st/ShapeOnPinterest Follow Shape on GOOGLE+: http://po.st/ShapeOnGooglePlus Follow Shape on INSTAGRAM: http://po.st/ShapeOnInstagram' 

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