Author SPORT.LES / Published: Aug-21-2020
The 9-Minute Zero-Equipment Workout by Kayla Itsines You Need!
THE 9-MINUTE ZERO-EQUIPMENT WORKOUT BY KAYLA ITSINES
AS MANY OF US DON'T HAVE ACCESS TO OUR GYMS OR FITNESS EQUIPMENT AT THE MOMENT, OUR FAVOURITE FITNESS TRAINER KAYLA ITSINES HAS CREATED A BBG ZERO-EQUIPMENT PROGRAM SO YOU CAN WORKOUT ANYTIME AND ANYWHERE! HERE IS A SUPER QUICK, FIVE-MOVE BODYWEIGHT WORKOUT THAT WILL STRENGTHEN YOUR ARMS, CORE, LEGS, AND BUTT ALL WHILE GETTING YOUR HEART-RATE UP! WITH ONLY NINE MINUTES TO COMPLETE, IT'S PERFECT IF YOU'RE SHORT ON TIME OR SIMPLY DON'T WANT TO EXERCISE FOR TOO LONG (IF YOU DO, YOU CAN COMPLETE MORE SETS!)
Kayla Itsines created the #BBGZeroEquipment program because she wanted to create something that would make it easier for women all over the world to stay fit and healthy, and to work out anytime, anywhere. Her inspiration came from thinking about her early days as a personal trainer and the way she used to train women in their backyards. These women often had no access to gyms or didn't have the equipment commonly required to train, and it was amazing for her to see the changes in their attitude and the boosts in confidence and energy from simply using their body to train. So the inspiration came from her roots as a personal trainer - helping women feel confident and empowered through no-equipment workouts.
All of the workouts are less than 30 minutes, and the original BBG circuit style is also included as part of the program. Additionally, there is a time-based bootcamp workouts and 13-minute express workouts, too. This program is all about no equipment, high-intensity workouts for women who want to challenge themselves to become stronger and more confident. It's a flexible training program that is designed to work for YOU, to fit in with your lifestyle and routine.
Equipment needed: none
Directions: warm up with a few minutes of jumping jacks, brisk walking, or going up and down a flight of stairs 12 - 15 times. Complete each of the five exercises ahead for the recommended amount of time. This counts as one set. Complete three laps, resting one minute between laps if needed. Finish with a cool-down by stretching or walking it off.
- Pop squat and twist: 30 seconds
- Caterpillar walk and burpee: 30 seconds
- Lateral lunge and knee-up: 60 seconds (30 seconds on each leg)
- Plank jack and shoulder tap: 30 seconds
- Reverse table top: 30 seconds