Kayla Itsines' 5-Day Workout Challenge Day 1: 5-Minute Full Body Workout

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).

Video Transcript

KAYLA ITSINES: Hi everyone. SWEAT trainer Kayla Itsines here. And today, I'm going to take you through a five-minute workout that you can do anytime, anywhere, and it requires absolutely no equipment. Get up, 'cause we're about to start our five-day workout series. We have five exercise and just two laps. Each exercise goes for 30 seconds. Let's get started.

So the first exercise we have is a double pulse squat. So let's open our feet up nice and wide, toes pointing out. And we're going to squat down with a double pulse starting in 3, 2, 1. And five minutes starts now. Each exercise goes for 30 seconds. Keep your chest up, your back straight. If you don't want to do the double pulse, you can just do a single squat or you can do a sit squat if you've got a chair. Up to you.

But keep going. Pulse, pulse, and back up. Squeeze. Keep your knees in line with your toes. You have five seconds. 4, 3, 2, 1. We're going down the ground. We're go into a high plank here, and then we're going to transfer our weight. Put one hand behind our back, transfer our weight again, with the other hand behind our back. Now, we're keeping our core on nice and tight, pushing away from the floor.

We're not swinging from side to side. That's not what you want to do. You want to keep your body nice and straight. Core on. Breathing now. If you're finding this hard, you can drop down to your knees. Totally up to you. 4 seconds, 3, 2, 1.

Standing up slowly, we're going to go into a reverse lunge. Hands on our hips, we're going to reverse lunge back. Stand back up. When you're doing a reverse lunge, you want to keep your feet shoulder width apart. Step back shoulder width apart so you don't lose balance. If you find you are losing balance, you can hold onto a chair or onto the wall. Totally up to you. Keep going. You've got 5 seconds. 5, 4, 3, 2, 1.

Lying down on the ground, we're going into a bent leg jackknife. So I put my hands on my ankles. You can have your hands wherever you want. Out and back in. Now, I've got my head up. I'm pressing my lower back into the ground. You can have your head down. It's totally up to you. If you're finding the outward version too hard-- you find your back arching-- you can place your feet on the ground and do the same thing. 3, 2, 1.

And we're going into an X plank. So up in a high plank position. You're going to take your right hand touch your left ankle, left hand touch your right ankle or right foot. Totally up to you. If you can't get there, your shin or your knee is fine. Really focused on those abs. Bum nice and high in the air as you cross over. And 3, 2, 1.

And we're standing back up and going into that double pulse squat. So we've only got two rounds. So this is our final round. Keep your knees in line with your toes. So often you'll hear knees over toes. What that means is knees in line with toes. Wherever your toes are pointing, your knees are in line with your toes. 5 seconds, 4, 3, 2, 1.

Back into that high plank position. Remember, we're transferring our weight, but we're not swinging. Hand behind our back. Core on nice and tight. Push away from the floor. Again, if you're finding it difficult, drop down to your knees. Make sure you're breathing. So that one of the common mistakes is that we stop breathing when we're doing ab exercises. Don't do that. Continue to breathe. 3, 2, 1.

Hands on our hips, we're doing a reverse lunge. Remember, we're stepping shoulder width apart. We're stepping down. Knee down. Keep your knees straight. So another common mistake is when you step back, your knee drops in. Don't drop your knee, and keep it nice and straight as you step back. 10 seconds.

We're going into that bent leg jackknife. In 5, 4, 3, 2, 1. Good. Keep it going. Head up. Keep that core on nice and tight. Legs out. The lower you bring your legs, the harder it is. The higher you bring your legs, the easier it is. That's easier. That's harder. Keep it going. 3, 2, 1.

And over into that X plank. This is our last one. Good. Make sure you're returning to that high plank position each time. Core on nice and tight. Breathing through these ab exercises. Making sure that your wrist and your shoulder is in line. You have 5 seconds to go. 5, 4, 3, 2, 1.

And you're done! That is our five-minute workout today. Didn't require any equipment. You can do it anytime, anywhere. If you love workouts like these, then you can check out my new BBG Zero Equipment program in the SWEAT app. And I will see you tomorrow for our next workout.