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4-Week No-Equipment Workout Plan Weeks 2 & 4: Full Body

Kayla Itsines's 4-Week No-Equipment Workout Plan Weeks 2 and 4: Full Body

For this full-body workout, you'll do a little bit of everything to get your heart rate up and tone your whole body: burpees, jump lunges, alternating lateral lunges, and sprawls. Since this is the last strength workout at the end of the week, you may be sore from your other workouts, so be sure to listen to your body. Like all other workouts in the plan, you just need your bodyweight, a mat, and probably a sweat towel and bottle of water. 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: Full Body

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
X plank 20 (10 per side)
Burpee 10
Jump lunge 20 (10 per side)
Sumo squat pulse 30

X Plank:

  • Place both hands on the floor shoulder-width apart and both feet apart behind you, resting on the balls of your feet. Brace your abdominals and maintain a neutral spine, ensuring that your hands are directly below your shoulders. This is your starting position.
  • While stabilizing through your abdominals, elevate your hips and release your left hand to reach towards your right foot (or as far as you can).
  • Lower your hips and place your left hand on the mat to return to the starting position.
  • While stabilizing through your abdominals, elevate your hips and release your right hand to reach towards your left foot (or as far as you can).
  • Lower your hips and place your right hand on the mat to return to the starting position.
  • Continue alternating between left and right for 20 reps (10 on each side). Each rep is equivalent to one touch of your hand to your foot.

Burpee:

  • Plant both feet on the mat shoulder-width apart. This is your starting position.
  • Bend at both the hips and knees to place your hands on the mat on either side of your feet, ensuring that your spine remains in a neutral position.
  • Jump both of your feet backwards so that your legs are completely extended behind you, resting on the balls of your feet. Your body should be in one straight line from your head to your heels.
  • Jump both of your feet forwards in between your hands, once again, ensuring that your feet remain shoulder-width apart.
  • Propel your body upwards into the air. Extend your legs below you and your arms above your head.
  • Land in the starting position, ensuring that you maintain 'soft' knees to prevent injury.
  • Repeat for 10 reps.

Jump Lunge:

  • Plant both feet on the floor shoulder-width apart. This is your starting position.
  • Bend your knees slightly and propel your body up into the air. Land in a split stance with your left foot forward and your right leg back, ensuring that your feet remain shoulder-width apart. Immediately bend both knees to approximately 90-degrees. 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 propel your body up into the air. Land in a split stance with your right foot forward and your left leg back, once again, ensuring that your feet remain shoulder-width apart. Immediately bend both knees to approximately 90-degrees.
  • Extend both knees to propel your body up into the air. Land in a split stance with your left leg forward and right leg back.
  • Continue alternating between left and right for 20 reps total (10 on each side).

Sumo Squat Pulse:

  • Plant both feet on the floor further than hip-width apart. Point both feet slightly outward. This is your starting position.
  • Looking straight ahead, bend at both the 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 within a 45- to 90-degree angle to your hips. This is called full squat position.
  • Push through your heels and extend your legs slightly.
  • Bend your knees again to return to full squat position. Continue this pulse action for 30 reps.

Circuit 2: 7 Minutes

Exercise Name Reps
Alternating lateral lunge 24 (12 per side)
Side to side straight-leg lift 24 (12 per side)
Plank and leg lift 24 (12 per side)
Sprawl 10

Alternating Lateral Lunge:

  • Plant both feet on the floor shoulder-width apart. This is your starting position.
  • Keeping your right foot on the floor, release your left foot and take a big step to your left. As you plant your foot on the floor, bend your left knee, ensuring that your right leg remains straight.
  • Extend your left knee and transfer your weight onto your right foot. Step your left foot inwards to return to the starting position.
  • Keeping your left foot on the floor, release your right foot and take a big step to your right. As you plant your foot on the floor, bend your right knee, ensuring that your left leg remains straight.
  • Extend your right knee and transfer your weight onto your left foot. Step your right foot inwards to return to the starting position.
  • Continue alternating between left and right for 24 reps total (12 on each side).

Side to Side Straight-Leg Lift:

  • Lie on your back. Extend both legs and engage your abdominal muscles by drawing your belly button in towards your spine. Lift your upper body to 45 degrees, pressing your hands into the floor beside your body as support. This is your starting position.
  • While keeping your legs extended, slowly raise your legs upwards and over in an arc to the left edge of your mat, ensuring you keep your feet above the floor.
  • Slowly raise your legs upwards and over in an arc to the right edge of your mat, ensuring you keep your feet above the floor.
  • Continue alternating between left and right for 24 reps total (12 on each side).

Plank and Leg Lift:

  • Start by placing your forearms (wrist to elbow) firmly on the mat, ensuring that your elbows are directly below your shoulders. Extend both legs behind you and elevate your hips off the mat, keeping your feet together, rest on the balls of your feet. Brace your abdominals and ensure that your spine remains in a neutral position. This is your starting position.
  • While keeping your upper body as still as possible, lift your right leg to elevate your right toe slightly off the mat. Repeat on the left side.
  • Continue for 24 reps total (12 on each side).

Sprawl:

  • Plant both feet on the floor further than shoulder-width apart. Point both feet slightly outward. Bend at both the hips and knees until your upper legs are parallel to (in line with) the floor, ensuring that your knees remain in line with your toes and your back remains within 45-90 degrees of your hips. This is your starting position.
  • Place your hands on the mat between your feet, ensuring that your spine remains in a neutral position. Jump both of your feet backwards so that your legs are completely extended behind you, resting on the balls of your feet. Your body should be in one straight line from your head to your heels.
  • Jump both of your feet forwards in between your hands, ensuring that your feet are wider than your shoulders and that your feet are pointed out slightly. Release your hands from the mat and elevate your torso slightly to return to the starting position.
  • Repeat for 10 reps.
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