Kayla Itsines' 5-Day Workout Challenge Day 4: 10-Minute Abs and More

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: Sweat trainer Kayla Itsines here. And today, we are doing our fourth workout as a part of my five day workout series. Now, today's workout is 10 minutes and requires absolutely no equipment. So let's get straight into it.

OK. So in this workout today, we have six exercises, three laps, and you have two 30 second breaks after each lap. So let's get started. OK. So the first exercise I'm going to do. 30 seconds of Criss Cross. I'm just going to get that heart right up by crossing our legs over. You can do a jumping jack. Totally up to you.

We're just going to get our heart rate up and warm up our body. We're getting into X Mountain Climbers, which are coming up next. Keep going. Got 5 seconds. 5, 4, 3, 2, 1.

And down to the ground for X Mountain Climbers. What this means is you're bringing your opposite knee to elbow. You're crossing over. I'm walking these out. I'm not running them out. It's just as hard and you can really feel your abs the next day.

Make sure your wrist and your shoulder is in line. 10 seconds. 9, 8, 7, 6, 5 seconds, 4, 3, 2, 1. And over into Glute Bridge.

So try and focus on fast transitions when you're doing these so you don't miss out on any time. Drive up. Don't drive too far and overextend. Drive up, tense, fall back down slowly.

Good. Keep it going. 7, 6, you have 5 seconds, 4, 3, 2, 1. And over into a Lie-Down Push-Up. So hands out. Hands in, underneath your shoulders, and push yourself up off the ground. And out. And in. Push yourself up over the ground.

Now, when you release your hands out, hover them over the ground and bring them back in. Slow and controlled core on push away from the floor. 5, 4, 3, 2, 1.

And into a Curtsy Lunge. We are stepping behind like you would a curtsy, as it's called. Working that glute muscle, sitting back into it. Alternating for 30 seconds. Good. 15 seconds. Keep it going. Keep breathing. 10 seconds. 5 seconds. 4, 3, 2, 1.

Now on your hands and knees. You're going to go up into hover position, into a High Plank, back into the hover without putting your knees back down on the ground. You're just walking in and out for 30 seconds.

Do not underestimate this exercise. It is extremely hard. So you're not off the ground. You're hovering your knees just off the ground, and you can really feel it. 3, 2, 1.

OK. So just take a few, big, deep breaths. We're going to get straight back into it.

So this is round two of three rounds. Let's go. Round two, starting in 3, 2, 1. Let's go. Criss Cross. Crossing your feet over, getting that heart rate back up.

And when you're doing this, make sure you're taking some deep breaths in. In through your nose, and out through your mouth. Got 15 seconds to go, and we're going back down onto the ground to those X Mountain Climbers.

Keep your core on when you're doing these types of exercises. Always core on. I'll keep saying this to you. 3, 2, 1. Back down.

Remember, we are just walking this. We're just walking this, and you're focusing on that rotation towards that elbow with your opposite knee and that crunch in those abs. Walk it. Walk it. Walk it.

Push away from the floor. You don't want to be looking down at your feet when you're doing this either. Focus your eyes where your knees are going. 5 seconds. 4, 3, 2, 1.

And over into that Glute Bridge. Up and squeeze. Back down. One thing you don't want to do is let your knees collapse inwards. Make sure your knees are out. Straight the whole time. Focus up. Squeeze. Fall back down slowly. Up, squeeze, lower back down slowly. 5 seconds. 5, 4, 3, 2, 1.

And into that Lie-Down Push-Up. Hands just hovering up over the ground, underneath our shoulders, and push up. Push away from the floor. Core on before you do the Push-Up. Now, if you find this difficult, obviously push up onto your knees.

Push away from the floor, core on. 3, 2, 1. And into that Curtsy Lunge. 30 seconds alternating side to side. Make sure your foot is pointing forward. Your foot is not angled so your knee doesn't angle and your knee is also pointing forward as you lunge back.

You've got 10 seconds. 10, 9, 8, 7, 6, 5 seconds. 4, 3, 2, 1. On your hands and knees. Push away from the floor. Knees just off the floor. And you're doing that Hover to High Plank, back to Hover, back to High Plank. Again, not an exercise you underestimate. It is extremely difficult.

The core is on. Your arms are working. It's actually a fantastic exercise. It's great for beginners. Keep it going, and then you get a 30 second rest. 3, 2, 1.

And rest. So take this time to take a few deep breaths in through your nose, out through your mouth. Grab some water and get ready for round 3. Now this is our Final Round, OK?

So really push yourself through this round. I know you can do it. I know it's hard. You may be sore from the last few workouts that you've joined in, but you've got this.

All right. We are starting in 10 seconds. We're doing those Criss Crosses. This is our last round. So if you can, push it out. 3, 2, 1. Let's go. Criss Cross. 30 seconds. Last round. So get out of your comfort zone. If you haven't already, really push yourself through this last round.

Criss Cross. You can do Jumping Jacks if you want. Whatever you want. 10 seconds. We're going down to those X Mountain Climbers. 4, 3, 2, 1.

If you want to pick up the pace, you can run this. But I'm going to walk it out and focus on that rotation and getting my knee up to my elbow. Because that's what I want you to do. Get your knee up to your elbow. Good, ladies. Well done. 10 seconds. 10, 9, 8, 7, 6, 5, 4, 3, 2, and Glute Bridge.

Good. Up and squeeze. Up and squeeze. This is good to be done slow and controlled. If you're going quite fast, slow it down. Slow and controlled is better. 5 seconds. 5, 4, 3, 2, 1.

And into that Lie-Down Push-Up. Now here's where you can pick up the pace if you want to. If not, keep it slow and controlled. If you're finding it difficult, you can push up on your knees. Push away from the floor, core is on. 10 seconds. 9, 8, 7, 6, 5, 4, 3, 2, 1.

Straight into those Curtsy Lunges. Last round. Last round, guys. You've got this. Moving from the Curtsy Lunge into the Hover to Plank. That's our last exercise. 10 seconds to go. 5, 4, 3, 2, 1.

Set yourself up off the ground. Hover to Plank. Deep breaths, you're almost done. You have 15 seconds to go of the entire workout. Don't give up now, don't drop. Push yourself out of your comfort zone. Keep going.

You have 5 seconds. 4, 3, 2, 1. And done. That is it for today. That is our 10 minute workout done that you can do with absolutely no equipment.

I hope you enjoyed it. And if you want more workouts like these, you can check out my BBG zero equipment program in the Sweat app. And I will see you tomorrow for our final workout.