dimanche 3 juin 2018
Kayla Itsines Will Work You Out in 28 Minutes With This Killer Circuit
Kayla Itsines, trainer on the Sweat app, created this full-body circuit workout, using weights - dumbbells and kettlebells - that's guaranteed to get you sweaty. You're going to love it, and you'll love the results. Press play to see the exercises in each circuit, then read below for additional instruction and tips. Don't have weights? Check out this bodyweight workout created by Kayla. And, lucky for all of us, Kayla Itsines will be leading a real-time workout at POPSUGAR's Play/Ground event in NYC on June 9 and 10! Get your tickets here.
Workout Instructions
This full-body workout consists of two rounds of two circuits, each lasting seven minutes. Start by setting your timer for seven minutes and aim to complete the exercises in Circuit 1 as many times as you can before the timer goes off! Once completed, take a 30- to 60-second break. Reset your timer to seven minutes and complete Circuit 2 as many times as you can until your timer goes off. Repeat Circuits 1 and 2 for your full 28-minute workout! While you're aiming to complete each exercise as quickly as possible, it is important that you maintain proper technique throughout.
Circuit 1
Goblet Reverse Lunge: 20 reps (10 per side)
Negative Push-Up: 12 reps
Weighted Bent-Leg Jackknife: 15 reps
Ab Bike: 40 reps (20 per side)
Circuit 2
Weighted Sumo Squat: 12 reps
Bent-Over Reverse Fly: 15 reps
Lay-Down Push-Up: 12 reps
X Mountain Climber: 40 reps
Kayla's Exercise Cues
Goblet Reverse Lunge: 20 reps (10 per side)
Holding a kettlebell with both hands directly in front of your chest, plant both feet on the floor slightly further than shoulder width apart. This is your starting position. Carefully take a big step backward with your right foot. As you plant your right foot on the floor, bend both knees to approximately 90 degrees, ensuring that your weight is evenly distributed between both legs. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor. Extend both knees and transfer your weight completely onto your left foot. Step your right foot forward to return to the starting position. Carefully take a big step backward with your left foot. As you plant your left foot on the floor, bend both knees to approximately 90 degrees, ensuring that your weight is evenly distributed between both legs. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor. Extend both knees and transfer your weight completely onto your right foot. Step your left foot forward to return to the starting position. Continue alternating between right and left sides for the specified number of repetitions.
Negative Push-Up: 12 reps
Place both hands on the floor slightly further than shoulder width apart and both legs together behind you, resting on the balls of your feet. This is your starting position. Taking a full three seconds, bend your elbows, and lower your torso toward the floor until your arms form two 90-degree angles, ensuring that you maintain a straight back and stabilize through your abdominals. Taking one second, push through your chest and extend your arms to lift your body back into the starting position. Repeat for the specified number of repetitions.
Weighted Bent-Leg Jackknife:12 reps
Start by lying straight on your back on the floor, holding a dumbbell with both hands above your head. Engage your abdominal muscles by drawing your belly button in toward your spine. Keeping your feet together, contract your abdominal muscles and bend your legs to bring your knees in to your chest. At the same time, bring the dumbbell up toward your knees, slowly lifting your head, shoulder blades, and torso off of the floor. Briefly hold this position, and then slowly release the weight and your legs downward until they are both just slightly off of the floor. Repeat for the specified number of repetitions.
Ab Bike: 40 reps (20 per side)
Start by lying flat on your back on a yoga mat with your feet extended out in front of you. Bend your elbows to place your hands behind your earlobes. Gently raise both feet, your head, and your shoulder blades off of the floor. This is your starting position. At the same time, extend your left leg so that it is approximately 45 degrees from the floor and bring your right knee into your chest. Extend your right leg completely so that it is 45 degrees from the floor and bring your left knee into your chest. This creates a pedaling/bike-like motion. Once you have grasped this movement, incorporate a twist with your upper body. This can be achieved by meeting the knee with the opposite elbow. For example, as you bring the right knee into the chest, twist your upper body over to the right so that it can meet your left elbow. Continue alternating between left and right for the specified number of repetitions.
Weighted Sumo Squat: 12 reps
Holding a kettlebell between your legs directly in front of your body, plant both feet on the floor further than shoulder width apart. Point both feet slightly outward. Looking straight ahead, bend at both the hips and knees, ensuring that your knees point toward your toes. Continue bending your knees until your upper legs are parallel with the floor, ensuring that your back remains between 45 and 90 degrees of your hips. Push through your heels and extend your legs to return to a neutral standing position. Repeat for the specified number of repetitions.
Bent-Over Reverse Fly: 15 reps
Holding one dumbbell in each hand, plant both feet on the floor slightly further than shoulder width apart. Bend forward from the hips until a small amount of tension is felt in your hamstrings (back of your legs) before bending your knees slightly. Reposition the dumbbells so that they are together directly below your chest. This is your starting position. Keeping your arms slightly bent, gently raise the dumbbells outward and upward from below your chest until they reach shoulder height, as shown. Gently lower the dumbbells back down into starting position. Repeat for the specified number of repetitions.
Lay-Down Push-Up: 12 reps
Start by lying flat on your stomach, with arms extended out in front of you and both legs straight behind you. Position your toes in toward the floor, as shown. Bring your arms in toward your body and place your hands on the floor on either side of your chest. Push through your chest and extend your arms to lift your body back up into push-up position, resting on the balls of your feet. Ensure that you maintain a straight back and stabilize through your abdominal muscles. Slowly lower your body completely to the floor and extend your arms out in front of you. Repeat for the specified number of repetitions.
X Mountain Climber: 40 reps (20 per side)
Place both hands on the floor shoulder width apart and both feet together behind you, resting on the balls of your feet. This is your starting position. Keeping your left foot on the floor, bend your right knee and bring it into your chest and toward your left elbow. Extend your right leg and return to starting position. Keeping your right foot on the floor, bend your left knee and bring it into your chest and toward your right elbow. Extend your left leg and return to starting position. Continue alternating between right and left for the specified number of repetitions. Gradually increase your speed, ensuring that the leg that is moving does not touch the floor.
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