'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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