The coronavirus pandemic is still raging across the world and many people have been forced to balance working from home and taking care of their families. With many people staying inside, that leaves limited options for exercise. Don’t worry because Kayla Itsines has the perfect solution. The Australian personal trainer and co-creator of the Bikini Body Guides (BBG) has designed a 5-Day Workout Challenge for Yahoo Life readers that she says can be done, “anytime, anywhere” — there’s no equipment required. “Having these workouts, especially if you haven’t worked out before, in the comfort of your home — that’s doable for everyone,” Itsines says.
The best part? Itsines is offering Yahoo Life readers an exclusive deal on the fitness app, SWEAT, which is packed with programs designed to be done at home or outside — including Itsines’ BBG Zero Equipment workouts. The program features 16 weeks of workouts that you can do anytime and anywhere. Enjoy a free 1-month trial and a 3-month SWEAT membership for just $39 (usual price is $56), or a 6-month membership for $58.79 (usual price is $83.99).
KAYLA ITSINES: Hi, everyone. Sweat Trainer Kayla Itsines here, and I'm back with Day Two of our Five-Day Workout series. So today we are doing a 10-minute workout.
There are seven exercises. Again, each exercise goes for 30 seconds. We have two laps, and you have a rest as well in there.
Our first exercise today is a Kneel to Squat. So we're going to start in 3, 2, 1. So you're kneeling down on the ground. We're going to go up, up, into a squat, back down. Up, up, down into a squat, and back down.
Now, make sure you alternate your legs when you're doing this. If you get up on your left, then you're getting up on your right next time. Good. Keep it going. You have 5 seconds-- 5, 4, 3, 2, 1, and we're going straight into a Shoulder Tap.
So in Push-Up position, pushing away from the floor, core is on, we're going straight into a Shoulder Tap. Now, if you're finding this difficult, drop down to your knees. You can do a Shoulder Tap on your knees. Good. Keep it going.
Core on nice and tight. 10 more seconds-- 9, 8, 7, 6, 5, 4, 3, 2, 1. So a Lateral Lunge and Ankle Tap. Lunging, touching that ankle, lunging, coming up and touching that ankle.
And we're moving over to the other side now. Lateral Lunge and Ankle Tap. Chest up, back nice and straight. Lunge-- sit back into that Lunge and touch your ankle as you're coming up, with 30 seconds per side.
5 seconds-- 4, 3, 2, 1, and 30 seconds of Ab Bikes. So pushing that leg all the way out, rotating at your torso, touching your elbow to your opposite knee. If you're finding this difficult, you can modify it like so, putting your feet on the ground. That's good. Keep it going.
So from here we're going to move into Push-Ups. You can do them on your knees. You can do them on your toes. 5 seconds, 4, 3, 2, 1, and just a Push-Up, breathing on the way up. So breathe in through your nose on the way down, to go (BREATHES IN) and (BREATHES OUT) out through your mouth.
Finding this difficult, drop down to your knees, do a Push-Up on your knees. If you can see your knees, or if you can see your toes as you're doing this, you're doing this wrong. You're looking just above your hands as you're doing this.
4 seconds, 3, 2, 1, and we're up into a Static Lunge. So left food forward, right leg back, shoulder width apart. We're just lunging for 30 seconds on that leg.
Now, if you find that you lose balance, you can hold a wall or a chair closest to you, whatever you want. Nice, slow and controlled. 5, 4, 3, 2, 1, and swapping legs, straight into the next 30 seconds.
Again, if you feel like you're losing balance, hold on to the wall, or a chair. Make sure your knee is in line with your toes. So whatever way your toes are facing, your knees also facing the same way. Good.
10 seconds-- 9, 8, 7, 6, I'm smiling because we're dropping into everyone's favorite exercise, Commandos, in 3, 2, 1. Now I'm going to do them on my toes. It's totally up to you. If you want to do them on your knees, it's easy to just drop down on your knees and do Commandos on your knees, and it's OK, because we get a rest after this.
Keep your core on nice and strong. Make sure your wrists and your shoulder is in line. Keep going, you have 7, 6, 5 seconds, 4, 3, 2, 1, and rest. So take a breather. Grab a drink for 30 seconds and we're going to get straight back to it.
So while you're resting, while you're stretching, or grabbing a drink, or whatever you're doing right now, I want to talk to you a little bit about motivation, because I know how hard it can be to get back into training. Whether you've never tried before, whether you're sore from yesterday's workout, it is hard. But what we're doing with this workout series is that we're slowly building up to be able to build that motivation, to build that fitness level so you feel confident. And especially having no equipment, you'll feel confident, whether you're at the gym or you're at home, to be able to get that workout in anytime, anywhere, no matter what.
Let's get straight back into the workout, starting in 3 2, 1, 30 seconds of that Kneel to Squat. Really push through. So we've only got one more lap of this and then we're done. Breathing.
You can go a little bit faster now. If you know this is your last lap and you really want to push yourself, you can go a little bit faster this time. Remember, you're alternating your legs.
You have 5 seconds-- 5, 4, 3, 2, 1, and into that Shoulder Tap. Whether that be on your knees or up on your toes, same rules apply-- core on, press away from the floor. Don't swing side to side, so don't be doing this side to side. Slow and controlled.
You've got 10 seconds-- 9, 8, 7, 6, 5 seconds, 4, 3, 2, 1, Lateral Lunge and Ankle Tap, 30 seconds per side. So drop into that, sit back. Keep your chest up, back straight. Keep your knee nice and straight as well. Breathe through this.
You got 10 seconds-- 9, 8, 7, 6, 5 seconds, 4, 3, 2, 1. Swapping sides. Make sure you're breathing. Again, you can go a little bit faster if you like. Keep it going. If you feel like you're losing balance, you can stop in between.
9, 8, 7, 6, 5, 4, 3, 2, and down into those Ab Bikes. Ab Bikes are great, because the slower you go, the harder it actually is. The higher your legs are, the easier it is. The lower your legs are, the harder it becomes. Keep pushing through. That's good.
10 seconds-- 9, 8, 7, 6, we're going over into Push-Ups in 5, 4, 3, 2, 1, and into those Push-Ups. Slow and controlled, push away from the floor. Core is on. Drop down to your knees if you finding it difficult.
Looking good. Keep breathing, keep pushing through. Again, go a little bit faster if you need to.
5, 4, 3, 2, 1. Static Lunge. Left leg forward, right leg back. Make sure your knee is in line with your toe, feet shoulder width apart. In most exercises, I think the same rule applies-- core is on, chest up, back straight.
5 seconds-- 4, 3, 2, 1, and swap. 30 seconds. We have our last exercise coming up, Commandos, and then we're done, so push through. Good, good.
5 seconds-- 4, 3, 2, 1, last exercise and then we can rest. And then you're done for the day and I'll see you tomorrow for another workout. Keep pushing through, keep breathing. The last few seconds.
You have 15 seconds-- 14, 13, 12, 11, last 10 seconds, 9, 8, 7, 6, 5 seconds, 4, 3, 2, 1, and done. That is it. That is our 10-minute workout that you can do anytime, anywhere.
As you can tell, I am very puffed out, which just goes to show you you can get a great workout in, no matter where you are. Now, I will see you tomorrow for our next workout. But if you love workouts like these, you can check out my new BBP Zero Equipment Program in the Sweat app.