Sticking to a fitness regime is definitely tough, but when the beach body It girl, Kayla Itsines customizes a workout plan for you, your willingness to commit increases. From her signature jump burpees to sumo squats, a complete breakdown of the 28-Minute full body workout ahead, designed exclusively for The Zoe Report. Full disclaimer: prepare to sweat!
The Breakdown
Step 1: Start your timer and repeat the four exercises in Circuit 1 as many times as possible within 7 minutes. While you are trying to complete each exercise as fast as you can, it's important to maintain correct technique throughout.
Step 2: When the timer is done, take a 30-second break. Then start your timer and repeat the four exercises in Circuit 2 as many times as possible within 7 minutes, again, maintaining correct technique throughout.
Step 3: When the timer is done, take a 30-second break and then repeat steps 1 and 2 for your full 28-minute workout!
Complete Each Circuit Twice
Circuit 1
15 Lay Down Push-Ups
24 Straight Leg Sit Up And Twist
15 Split Squats
10 Double Snap Jump Burpees
Circuit 2
15 Snap Jumps
24 X-Hops
10 Mountain Climbers (4) And Push-Ups (1)
15 Double Pulse Sumo Squats
Lay Down Push-Ups
Start by laying flat on your stomach, with arms extended out in front of you and legs straight behind you with feet slightly apart. Position your toes in towards the floor as shown. Bring your arms in towards your body and place your hands on either side of your chest. Push through your chest and extend your arms to lift your body into a push-up position. Ensure that you maintain a neutral spine and stabilise your abdominal muscles throughout the entire movement. Slowly lower your body completely to the floor and extend your arms out in front of you. Repeat.
Straight Leg Sit Up And Twist
Start by lying flat on the floor on a yoga mat with your feet extended out in front of you. Bend your elbows to place your hands behind your ear lobes and engage your abdominal muscles by drawing your bellybutton in towards your spine. Using your abdominal muscles, slowly lift your head, shoulder blades and torso off of the floor. As you sit up, extend your right arm and twist through your torso to touch the floor immediately next to your left leg. Slowly untwist and release your torso backwards and bring your right hand towards your ear. Repeat using your left hand.
Split Squats
Plant both feet together on a step. This is your starting position. Bend your knees slightly and propel your body upwards into the air. Reposition your legs so that your feet land in a sumo (wide) squat position. 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. Propel your body upwards into the air again and reposition your legs to bring your feet together. Land in a neutral standing position on top of the step, ensuring that you maintain “soft” knees to prevent injury. Repeat for the specified number of repetitions.
Double Snap Jump Burpees
Place both hands on the floor slightly further than shoulder width apart and both feet together behind you, resting on the balls of your feet. Jump both of your feet in towards your hands, ensuring that your feet remain shoulder width apart. Keeping your body weight in your hands, kick both of your feet backwards again so that your legs are completely extended behind you, resting on the balls of your feet. Jump both of your feet in towards your hands again, ensuring that your feet remain shoulder width apart. Propel your body upwards in one explosive movement. Extend your legs below you and your arms above your head. Land in a neutral standing position, ensuring that you maintain “soft” knees to prevent injury. Repeat for the specified number of repetitions.
Snap Jumps
Plant both feet on the floor slightly further than shoulder width apart. Looking straight ahead, bend at your hips and knees, placing your hands on the floor directly in front of your feet. Keeping your body weight in your hands, kick both of your feet backwards so that your legs are completely extended behind you, resting on the balls of your feet. Jump both of your feet in towards your hands, ensuring that your feet remain shoulder width apart. Repeat for the specified number of repetitions.
X-Hops
Plant both feet on the floor slightly further than shoulder width apart. Looking straight ahead, bend at your hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains between 45 and 90 degrees of your hips. This is called a squat position. Propel your body upwards into the air. Extend and reposition both of your legs to land in a lunge position with your left leg forward and right leg back. Ensure that you distribute your weight equally between both legs. Immediately, propel your body upwards into the air again. Extend and reposition both of your legs to land back into a squat position. Immediately, propel your body upwards into the air again. Extend and reposition both of your legs to land in a lunge position with your right leg forward and left leg back. Continue alternating between lunge and squat movements for the specified number of repetitions. Each movement of the feet is equivalent to one repetition.
10 Mountain Climbers (4) And Push-Ups (1)
Place both hands on the floor slightly further than shoulder width apart and 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 in towards your chest. Extend your right leg and return to starting position. Keeping your right foot on the floor, bend your left knee and bring it in towards your chest. Extend your left leg and return to starting position. Continue alternating between right and left for the specified number of repetitions. Bend your elbows and lower your torso towards the floor so that your arms form a 90-degree angle. Ensure that you maintain a straight back and stabilise through your abdominal muscles. Push through your chest and extend your arms to lift your body back into starting position. Continue alternating between mountain climbers and push-ups for the specified number of repetitions.
Double Pulse Sumo Squat
Plant both feet on the floor further than shoulder width apart. Point both feet slightly out. 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. Extend your legs slightly before returning to a full squat position. Complete this action, called a pulse, two times. Then push through your heels and return to a neutral standing position. Repeat for the specified number of repetitions.
