kayla itsines bbg pdf download free

No kit? No problem. Kayla Itsines has created a BBG-style plan exclusively for WH readers working out from home. 'This 28-day workout challenge is designed for women of all fitness levels,' the Aussie super trainer and SWEAT creator says.

'Whether you are a beginner, returning to fitness after some time off or are serious about your workouts, it's for you!' The goal: strength and confidence gains. Sound good? Let's sweat.

Kayla's 28-Day workout challenge

Schedule

Your workout week is a combination of bodyweight resistance sessions, LISS and a rest day. On resistance days you'll do either a legs workout, abs and arms or a total-body session. On low-intensity steady-state exercise (LISS) days you'll walk, bike or move for 30 to 60 minutes at an easy pace. On rest days, you rest. Kayla's orders.

Psst: Once you've finished this challenge, access 1 month of the Sweat app for free. The code is valid for 3 months (1 June 2020 - 31 August 2020). Use the code WHUK2020 on the Sweat website, join.sweat.com. Scroll down for more details.

Save this handy infographic to keep track of what you should be doing each day.

If this schedule doesn't fit your schedule, fear not: there are no hard and fast rules about which workout to perform when. You can tailor this plan to suit your lifestyle, but remember:

• One workout per day is more than enough
• Try to leave at least one day between resistance training sessions
• Do take at least one day's rest a week – if you need more, that's OK too.
• Do make sure you warm up and cool down after each session, with the exercises and stretches built into the videos below.

1. Legs

'This bodyweight workout will fire up your legs in only 14 minutes with a combination of strength and high-intensity exercises,' Kayla says. 'Best of all, you can do this workout anywhere.'

How it works: Set a timer for 7 minutes and complete Circuit 1 as many times as possible. Take a one-minute rest, and do the same for Circuit 2.

Circuit 1

• Pop squat (x12)
• Reverse lunge (x10 per side)
  
• Double-pulse squat (x12)
• Burpee (x10)

Circuit 2

• Lateral lunge (x10 per side)
• Glute bridge (x15)
• Plank jacks (x20)
• Jump lunge (x8 per side)
  

2. Abs & Arms

'This workout has a combination of upper body strength and high-intensity core exercises which means great results in a short amount of time,' Kayla says.

How it works: Set a timer for 7 minutes and complete Circuit 1 as many times as possible. Take a one-minute rest, and do the same for Circuit 2.

Circuit 1

• Lie-down press-up (x10)
• X Mountain Climber (x10 per side)
• Bent-leg raise (x15)
• X Plank (x10 per side)
  

Circuit 2

• Caterpillar walk (x10)
• Side plank (x30 sec per side)
• Commando (x10)
• Ab bikes (x30)

3. Full Body

'This high-intensity bodyweight workout was designed to help to improve your muscular endurance and fitness,' Kayla says. 'Get ready to get sweaty.'

How it works: Set a timer for 7 minutes and complete Circuit 1 as many times as possible. Take a one-minute rest, and do the same for Circuit 2.

Circuit 1

• Reverse lunge & knee-up (x10 per side)
• Mountain climber (x10 on each side)
• Bent-leg jackknife (x20)
• Press-up (x10)

Circuit 2

• Jump squat (x10)
• Hover leg extension (x8 per side)
• Drop press-up (x10)
• Straight-leg raise (x15)

What is LISS?

On days you're not doing resistance workouts or resting, get moving with some LISS. It stands for low-intensity steady-state exercise: walking, jogging, swimming, cycling and dancing are all good options.

'LISS workouts should last between 30 to 60 minutes and can be a combination of exercises or just one you can sustain for the entire duration,' Kayla says.

If a home workout is more your bag, you could try a 60-minute yoga flow. The key is to move continuously for up to an hour and to keep your heart rate between 110-140 beats per minute.

Check out our full LISS guide to get all your FAQs answered.

How can I make the workouts harder?

Levelling up these BBG-style workouts is easy – just complete each circuit twice. That means you'll be working out for 28 minutes (excluding rest) instead of 14 minutes.

This means you'll workout will look like this:

• Circuit 1 (7 min)
• Rest (1 min)
• Circuit 2 (7 min)
• Rest (1 min)
• Circuit 1 (7 min)
• Rest (1 min)
• Circuit 2 (7 min)
• Rest (1 min)

Are the workouts safe if I'm pre or post-natal?

These workouts were not designed with mums-to-be or new mums in mind. Go here for a BBG-style workout safe for pregnancy. If you've just had a baby, ask your doctor at your 6-week check-up.

For more advice, read about the 11 dos and don'ts of prenatal workouts.

Get the Sweat app for 1 month, free

Kayla's given WH readers exclusive access to 1 month of the Sweat app for free*. Follow the steps below to get sweating.

1. Before downloading the app, go to join.sweat.com on your phone or computer browser. The code can't be redeemed in the app.
2. Enter the code WHUK2020 where it says 'Enter promo code'
3. Sign up with your email address. Download the app, and sign in with the account you just created.
   

* The code can only be redeemed between 1 June 2020 - 31 August 2020.

Join our WH Get Fit Done community and share your progress

Join the private WH Get Fit Done Facebook group – it's a safe space to share your workout journey; handy tips and the chance to connect with others doing the challenge too!

Join WH GET FIT DONE FB GROUP

If Instagram's more your thing, share clips and videos with @womenshealthuk using the hashtag #getfitdone.

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Morgan Fargo Morgan is WH's digital fitness writer with a penchant for brutal HIIT classes and thick post-workout smoothies.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

Source: https://www.womenshealthmag.com/uk/fitness/workouts/a25655362/kayla-itsines-four-week-homeworkout-guide/

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