kayla itsines Workouts

exercise

workouts

Monday week

1&3

leGs & cardio Jump squats

X jumps

Squats

Burpees

Walking lunges

Weighted step ups

Knee ups

Medicine ball squat & press

circuit oNe

circuit tWo

reps

15 Jump squats

reps

16

X Jumps (8 per leg)

reps

15 Squats

reps

10

Burpees

24 Walking lunges (12 per leg)

reps

24

Weighted step ups (12 per leg)

24 Knee ups (12 per leg)

reps

15

Medicine ball squat & press

steps

reps

Wednesday arms & aBs week

1&3

Push ups

Mountain climbers

Medicine ball squat & press

Ab bikes

Lay down push ups

Sit ups with twist

Tricep dips

Straight leg sit ups

circuit oNe

circuit tWo

reps

15 Push ups

reps

reps

15 Medicine ball squat & press

reps

15 Lay down push ups

reps

15 Tricep dips

reps

steps

reps

40 Mountain climbers (20 per leg)

40 Ab bikes (20 per side)

30 Sit ups with twist (15 each side)

15 Straight leg sit ups

al N o i Friday oPt week

1&3

Full BodY WorKout Medicine ball squat & press

Burpees

Knee ups

Straight leg sit ups

Ab bikes

Weighted step ups

Walking lunges

Push ups

circuit oNe

circuit tWo

reps

15 Medicine ball squat & press

reps

reps

30 Knee ups (15 per leg)

reps

reps

40 Ab bikes (20 per side)

reps

24 Walking lunges (12 per leg)

reps

steps

10 Burpees

15 Straight leg sit ups

30 Weighted step ups (15 per leg)

15 Push ups

Monday week

2&4

leGs & cardio Burpees

Skipping

Jump lunges

Walking lunges

Knee ups

Raised reverse lunges

Sumo squats

Jump squats

circuit oNe

circuit tWo

reps

10 Burpees

mins

Skipping

reps

20 Jump lunges (10 per leg)

steps

24

Walking lunges (12 per leg)

24 Knee ups (12 per leg)

reps

30

Raised reverse lunges (15 per leg)

15 Sumo squats

reps

15

Jump squats

steps

reps

2

Wednesday arms & aBs week

2&4

Weighted squat clean & press Tricep dips Straight leg jacknife

15 Weighted squat clean & press

reps

15 Tricep dips

reps

Lay down push ups

circuit tWo 20 Sit ups

reps

15 4 mountain climbers + 1 push up

rounds

reps

24 Commandos (12 each side)

reps

20 Straight leg jackknife

reps

reps

Mountain climber push ups Leg raises

Commando

circuit oNe

Sit ups

15 Leg raises

15 Lay down push ups

Friday week

2&4

Full BodY WorKout

circuit oNe

Burpees

Mountain climber push ups

Jump lunges

Straight leg jackknifes

Lay down push ups

Skipping

Sumo squats

Commandos

circuit tWo

reps

10 Burpees

reps

reps

30 Jump lunges (15 per leg)

reps

reps

15 Lay down push ups

mins

15 Sumo squats

reps

reps

15 4 mountain climbers + 1 push up

15 Straight leg jackknifes

2

Skipping

24 Commandos (12 each side)

Monday week

5&7

leGs & cardio Sumo jump squats

Jump lunges

Weighted wide squats on bench

Medicine ball crab walk

Burpees Weighted step ups

Weighted walking lunges Skipping

circuit oNe

circuit tWo

reps

15 Sumo jump squats

reps

30

Jump lunges (15 per leg)

reps

15 Weighted wide squats on bench

steps

15

Medicine ball crab walk

reps

15 Burpees

steps

24

Weighted walking lunges (12 per leg)

30 Weighted step ups (15 per leg)

mins

reps

2

Skipping

Wednesday arms & aBs week

5&7

Mountain climbers + push ups Leg raise with hip raise Laydown push up Weighted bent leg jackknife

circuit oNe 8

rounds

10 mountain climbers + 2 push ups

Decline push ups Tricep dips (feet raised) Commandos

circuit tWo 15 Weighted squat clean & press

reps

reps

15 Leg raise with hip raise

reps

reps

15 Laydown push ups

reps

15 Weighted bent leg jackknifes

reps

reps

Weighted squat clean & press

15 Decline push ups

15 Tricep dips (feet raised)

24 Commandos (12 each side)

Friday week

5&7

aBs & cardio Mountain climbers

Burpees

Weighted bent leg jackknifes

Raised leg sit ups with twist

Skipping Straight leg jackknifes

circuit oNe 50 Mountain climbers (25 each side)

reps

15 Weighted bent leg jackknifes

reps

3

mins

Skipping

15 Straight leg jackknifes

reps

Leg raises

circuit tWo

reps

reps

Ab bikes

15 Burpees

30 Raised leg sit ups with twist (15 each side)

40 Ab bikes (20 each side)

reps

15 Leg raises

reps

Monday week

6&8

arms & aBs Drop push ups

Weighted squat clean & press

Plank Tricep dips (feet raised) Bent leg raises with hip lift

Leg raises with hip raise Raised leg sit ups with twist Leg raises

circuit oNe

circuit tWo

15 Drop push ups

reps

15

Weighted squat clean & press

15

Leg raises with hip raise

reps

1

min

Plank

steps

reps

20 Tricep dips (feet raised)

reps

20

Raised leg sit ups with twist

25 Bent leg raises with hip lift

reps

20

Leg raises

reps

Wednesday aBs & cardio week

6&8

circuit oNe

Snap jumps

Burpees

Straight leg jackknifes

Mountain climbers

Skipping

Scissor kicks

Ab bikes

X jumps

circuit tWo

20 Snap jumps reps

reps

20 Straight leg jackknifes

reps

reps

2

mins

Skipping

40 Ab bikes (20 each side)

reps

15 Burpees

50 Mountain climbers (25 each side)

40 Scissor kicks (20 each side)

reps

20 X jumps (10 each side)

reps

Friday week

6&8

leGs & cardio X jumps

Sumo jump squats

Weighted step ups

Split squats

Jump lunges

Weighted walking lunges

Tuck jumps

Broad jump burpees

circuit oNe

circuit tWo

reps

30 X jumps (15 each side)

reps

reps

30 Weighted step ups (15 each side)

reps

reps

40 Jump lunges (20 each side)

reps

15 Tuck jumps (knees to elbows)

reps

reps

15 Sumo jump squats

15 Split squats

24 Weighted walking lunges (12 per leg)

15 Broad jump burpees (jump forward)

Monday week

9 &11

leGs Jump lunges

X hop

Split squats

Knee ups

180 degree jump squat

Double bench jumps

Medicine ball squat & press

Snap jump knee ups

circuit oNe

circuit tWo

reps

50 Jump lunges (25 each leg)

reps

20

X hops (each jump movement is 1 rep)

reps

20 Split squats

reps

30

Knee ups (15 each leg)

reps

20 180 degree jump squats

reps

15

Double bench jumps

15 Medicine ball full squat & press

reps

24

Snap jump knee ups (12 each leg)

reps

Wednesday arms week

9 &11

Drop push ups

Broad jump burpees

Medicine ball squat & press

Weighted squat clean & press

Tricep dips (feet raised) Mountain climbers + push ups

circuit oNe

reps

reps

15 Medicine ball squat & press

reps

25 Tricep dips (feet raised)

reps

8

reps

10 mountain climbers + 2 push ups

Bosu burpee

circuit tWo

20 Drop push ups reps

reps

Decline push ups

15 Broad jump burpees (jump forward)

15 Weighted squat clean & press

15 Decline push ups

15 Bosu burpees

reps

Friday week

9 &11

aBs Leg raises with hip raise

Bench hops

Straight leg jackknife

Weighted bent leg jackknife

Mountain climbers

Leg raises on bench

Ab bikes

Raised leg sit ups with twist

circuit oNe

circuit tWo

reps

20 Leg raises with hip raise

reps

reps

20 Straight leg jackknife

reps

reps

50 Mountain climbers (25 each side)

reps

20 Ab bikes

reps

reps

30 Bench hops (15 each side)

20 Weighted bent leg jackknife

20 Leg raises on bench

30 Raised leg sit ups with twist (15 each side)

Monday week

10 &12

leGs Weighted step ups

Burpee bench jumps

Double bench jumps

Medicine ball squat & press

Medicine ball crab walks 180 degree jump squats Split jumps

X jumps (alternating sides)

circuit oNe

circuit tWo

reps

30 Weighted step ups (15 each leg)

reps

15

Burpee bench jump

reps

15 Double bench jumps

reps

15

Medicine ball squat & press

20 Medicine ball crab walks

reps

24

180 degree jump squats

20 Split jumps

reps

30

X jumps (15 each leg)

steps

reps

Wednesday arms week

10 &12

Weighted squat clean & press

Spider push ups

Commandos

Tricep dips (feet raised)

Lay down push-ups with tuck jumps

Bosu burpee

Decline push up

circuit oNe

circuit tWo

15 Weighted squat clean & press reps

reps

reps

36 Commandos (18 each side)

reps

reps

20 Laydown push ups with tuck jumps

reps

20 Decline push ups

reps

reps

Split leg push ups

24 Spider push ups (12 each side)

30 Tricep dips (feet raised)

15 Bosu burpees

20 Split leg push ups

Friday

week

10 &12

aBs Snap jumps

Leg raises on bench

Spider push ups

Straight leg jackknifes

Scissor kicks

Weighted bent leg jackknifes

Bench hops

Burpee bench jump

circuit oNe

circuit tWo

reps

50 Snap jumps

reps

reps

16 Spider push ups (8 each side)

reps

reps

40 Scissor kicks (20 each side)

reps

30 Bench hops (15 each side)

reps

reps

20 Leg raises on bench

20 Straight leg jackknifes

20 Weighted bent leg jackknifes

15 Burpee bench jump