Workout At Home: Kayla Itsines’ Lower Body Circuit
Kayla Itsines, a darling of the fitness world with millions of followers on Instagram, is on a mission to empower women, one burpee at a time. Her cult Bikini Body Guide (BBG) workouts have become something of a global phenomenon in recent years and with good reason – using minimal kit, these heart-raising sessions promise maximum results in minimal time. Here, Kayla shares a lower-body circuit to get your sweat on at home…
This at-home lower body workout can be completed with nothing but a bit of floor space. It’s a great way to strengthen your glutes, quads and hamstrings as well as drive your heart rate up and increase fitness levels. Complete as many rounds as possible of each seven-minute circuit.
Circuit 1:
Reverse Lunge & Hop
- Plant both feet on the floor shoulder-width apart. This is your starting position.
- Inhale. Carefully take a big step backwards with your right foot. As you plant your foot on the floor, bend both knees to approximately 90 degrees, ensuring 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 above the floor.
- Exhale. Extend both knees and transfer your weight onto your left foot. Propel your body upwards into the air and extend your left leg behind you. At the same time, elevate your right foot to bring your knee into your chest.
- Inhale. Land in a neutral standing position, ensuring you maintain a ‘soft’ knee to prevent injury. At the same time, lower your right leg to begin the next repetition.
- Complete 10 reps on the same side, before returning to the starting position and repeating on the other side.
Sumo Squat
- Plant both feet on the floor further than shoulder-width apart. Point both feet slightly outward. This is your starting position.
- Inhale. Looking straight ahead, bend at both the hips and knees, ensuring your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure your back remains with 45-90 degrees of your hips.
- Exhale. Push through your heels and extend your legs to return to the starting position.
- Repeat for 12 reps.
Single-Leg Glute Bridge
- 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.
- Inhale, and as you exhale, gently draw your ribs to your hips to engage your core. 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.
- Inhale. Lower your pelvis to return to the starting position.
- Complete 10 reps per side.
Half Burpee & Plank Jack
- 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.
- Inhale. Jump both of your feet outwards so they are slightly wider than your hips, ensuring your hips remain level.
- Jump both your feet inwards to return to the starting position.
- Exhale. Jump both of your feet forwards in between your hands, ensuring your feet remain shoulder-width apart.
- Inhale. Jump both of your feet backwards to return to the starting position.
- Continue alternating between half burpee and plank jack for 20 reps.
Circuit 2:
Double-Pulse Jump Squat
- Plant both feet on the floor shoulder-width apart. This is your starting position.
- Inhale. Looking straight ahead, bend at both the hips and knees, ensuring your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure your back remains between a 45- to 90-degree angle to your hips. This is called full-squat position.
- Push through your heels to extend your knees slightly. Bend your knees to return to full squat position.
- Exhale. Push through your heels and propel your body upwards in the air, extending both your knees and hips.
- Bend your hips and knees to land and return to the starting position, ensuring you maintain ‘soft’ knees.
- Repeat for 10 reps.
Alternating Lunge
- Plant both feet on the floor shoulder-width apart. This is your starting position.
- 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 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.
- Exhale. Extend both knees and transfer your weight completely onto your right foor. Step your left foot backward to return to the starting position.
- Inhale. Carefully take a step forwards with your right foot. As you plant your right foot on the floor, bend both knees to 90-degrees.
- Exhale. Extend both knees and transfer your weight completely onto your left foot. Step your right foot backwards to return to the starting position.
- Alternate between left and right for 10 reps each side.
Plank & Leg Lift
- Start by placing your forearms firmly on the mat, ensuring your elbows are directly below your shoulders. Extend both legs behind you and elevate your hips off the mat, keeping your feet together, resting on the balls of your feet. Brace your abs and ensure your spine remains neutral. This is your starting position.
- While keeping your upper body as still as possible, lift your right leg to elevate your right toe slightly off the mat.
- Repeat for 10 reps per side.
Straight-Leg Sit-Up & Twist
- Start by lying straight on your back on the floor, with both arms extended above your head. Place both hands behind your earlobes. Engage your abs by pulling your belly button towards your spine. This is your starting position.
- Keeping your heels firmly on the floor, slowly lift your head, shoulder blades and torso off the floor.
- As you sit up, extend your left arm and twist over the right side of your body. Slowly untwist and lower your torso back into the starting position.
- Repeat using your right arm and twisting over the left side of your body. Alternate between left and right for 8 reps per side.
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