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4-Week No-Equipment Workout Plan Weeks 2 & 4: Arms & Abs

Kayla Itsines's 4-Week No-Equipment Workout Plan Weeks 2 and 4: Arms & Abs

For this arms and abs strength workout in Kayla Itsines's no-equipment workout plan, you'll do moves that get your heart rate up and target several muscle groups at once, including your core. A strong core is vital for everyday movement and activity. Think: carrying groceries and lifting suitcases overhead. Watch Kayla demonstrate each exercise in the video above, and read how to perform each move ahead. For the full workout plan for weeks two and four, visit Kayla Itsines's 4-Week No-Equipment Workout Plan Weeks 2 and 4.

4-Week No-Equipment Workout Plan Weeks 2 and 4: Arms and Abs

Complete as many laps of the exercises as possible during each seven-minute circuit, ensuring you maintain proper form. Perform each circuit back-to-back with one minute of rest in between (start with circuit one, rest for a minute, continue on to circuit two). For beginners, rest for 20 seconds in between each exercise in the circuit. Do each circuit once for 14 minutes of work, or repeat for 28 minutes of work.

Before each workout, start with a dynamic warmup to activate your muscles and get your blood flowing. Then, finish each workout with a cooldown — we like this 10-minute stretching routine.

Circuit 1: 7 Minutes

Exercise Name Reps
Hover and push-up 10
Plank and rotation 20 (10 per slide)
Alternating straight-leg jackknife 24 (12 per side)
X plank (low) 24 (12 per side)

Hover and Push-Up:

  • Begin on all fours, toes tucked under, ensuring that your knees are below your hips and your hands below your shoulders. Your spine should be in a neutral position with your shoulder blades down and back. Elevate both of your knees until they are hovering just off the mat. Gently draw your ribs to your hips to engage your core. As you hold this position, you should feel a slight tension in your core and upper back muscles. This is your starting position.
  • Step your feet towards the back of the mat, one at a time, so that your legs are completely extended behind you, resting on the balls of your feet. This is called the high plank position.
  • While maintaining a neutral spine, bend your elbows and lower your torso towards the mat until your arms form two 90-degree angles. Push through your chest and extend your arms to lift your body back into the high plank position.
  • Step your feet forwards, one at a time, to return to the starting position. Ensure that your feet remain shoulder-width apart and your knees are hovering just off the mat.
  • Continue for 10 reps.

Plank and Rotation:

  • Start by placing your forearms (wrist to elbow) firmly on the mat, ensuring that your elbows are directly below your shoulders. Your forearms should be perpendicular to your body, with your fists touching the opposite elbow. Extend both legs behind you and elevate your hips off the mat, resting on the balls of your feet. Brace your abdominals and ensure that your spine remains in a neutral position. This is your starting position.
  • Release your right hand and extend your arm upwards. At the same time, turn your torso to face the long edge of your mat, ensuring that you draw up through your obliques (abs along your sides) to keep your hips elevated. Lower your right hand and untwist your torso to return to the starting position.
  • Release your left hand and extend your arm upwards. At the same time, turn your torso to face the long edge of your mat, ensuring that you draw up through your obliques (abs along your sides) to keep your hips elevated.
  • Lower your left hand and untwist your torso to return to the starting position. Continue alternating between right and left for 20 reps total (10 on each side).

Alternating Straight-Leg Jackknife:

  • Start by lying straight on your back on a yoga mat with your legs extended out in front of you. Bend your elbows and place your hands behind your earlobes. Gently raise both legs and your head and shoulders off the mat. This is your starting position.
  • While keeping your right leg extended, elevate your left leg so that it is at a 90-degree angle to your hips. At the same time, extend your right arm to bring your hand up towards your left foot— slowly lifting your head, shoulder blades and torso off the mat.
  • Lower your torso, shoulder blades and head to the mat. Lower your left leg and place your right hand behind your earlobes to return to the starting position. Continue alternating between left and right sides for 24 reps total (12 on each side).

X Plank (Low):

  • 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. This is your starting position.
  • While maintaining a straight back and stabilizing through your abdominals, release your right hand and left foot and bring them together directly below your torso. Release your right hand and left foot and return to starting position. Repeat using your left hand and right foot.
  • Continue alternating between right and left for 24 reps total (12 on each side).

Circuit 2: 7 Minutes

Exercise Name Reps
Half burpee and plank jack 20
Commando and shoulder tap 12
Bent-leg jackknife 20
X mountain climber 20 (10 per side)

Half Burpee and Plank Jack:

  • Plant both hands on the mat slightly further than shoulder-width apart, feet together on the mat behind you while resting on the balls of your feet. This is your starting position.
  • Jump both of your feet outwards so that they are slightly wider than your hips, ensuring that your hips remain level.
  • Jump both of your feet inwards to return to the starting position.
  • Jump both of your feet forwards in between your hands, ensuring that your feet remain shoulder-width apart.
  • Jump both of your feet backwards to return to the starting position. Continue alternating between half burpee and plank jack for 20 reps total. Each half burpee is equivalent to one repetition.

Commando and Shoulder Tap:

  • Start by placing your forearms (wrist to elbow) on a yoga mat and extending both of your legs behind you, resting on the balls of your feet. This is your starting position.
  • Release your right forearm to place your hand firmly on the mat directly below your right shoulder and push up onto your right hand. Release your left forearm to place your hand firmly on the mat directly below your left shoulder and push up onto your left hand. Ensure that you keep your core activated to prevent your hips from swaying.
  • Release your right hand and reach across your body to touch your left shoulder, ensuring that you brace your abdominals to keep your hips parallel to the floor. Lower your right hand to return to the starting position.
  • Release your left hand and reach across your body to touch your right shoulder, once again, ensuring that you brace your abdominals to keep your hips parallel to the floor. Lower your left hand to return to the starting position. Repeat this with the opposite hand and continue to alternate for four repetitions.
  • Continue alternating between commando and shoulder taps for 12 reps.

Bent-Leg Jackknife:

  • Start by lying on your back on a yoga mat with your arms extended above your head. Engage your abdominal muscles by drawing your belly button in towards your spine and elevate your legs off the mat slightly. This is your starting position.
  • Bend your knees and using your abdominals, draw them in towards your chest, ensuring that your feet stay together. At the same time, bring your arms forward towards your feet, slowly lifting your head, shoulder blades and torso off the mat.
  • Slowly lower your arms and extend your legs to return to the starting position, but without lowering your feet to the floor.
  • Repeat for 20 reps.

X Mountain Climber:

  • Place both hands on the yoga mat shoulder-width apart and both feet together behind you, resting on the balls of your feet. This is your starting position.
  • Keeping your right foot on the floor, bend your left knee and bring it into your chest and towards your right elbow. Extend your left leg to return to the starting position.
  • Keeping your left foot on the floor, bend your right knee and bring it into your chest and towards your left elbow. Extend your right knee and return to the starting position.
  • Continue alternating between left and right for 20 reps total (10 on each side), inhaling for two reps and exhaling for two reps.
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