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4-Week No-Equipment Workout Plan Weeks 2 & 4: Legs

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

Torch calories and strengthen your leg muscles with this lower-body workout from Kayla Itsines that targets your quads, glutes, hamstrings, and core. 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: Legs

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
Alternating squat and lunge 16
High knees 30 (15 per slide)
Side-to-side half burpee 20 (10 per side)
Straight-leg raise and hip lift 15

Alternating Squat and Lunge:

  • Plant both feet on the floor shoulder-width apart. 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 to the floor. Ensure that your back remains between a 45- and 90-degree angle to your hips. This is your squat position.
  • Push through the heels of your feet and extend your legs to return to the starting position.
  • Take a big step forward with your right foot. As you plant your foot on the floor, bend both knees to approximately 90 degrees.
  • Extend both knees and transfer your weight completely onto your left foot to return to the 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 to the floor. Ensure that your back remains between a 45- and 90-degree angle to your hips, again in a squat position.
  • Push through the heels of your feet and extend your legs to return to the starting position.
  • Take a big step forward with your left foot. As you plant your foot on the floor, bend both knees to approximately 90 degrees.
  • Extend both knees and transfer your weight completely onto your right foot to return to the starting position.
  • The sequence will be: squat, lunge right leg forward (this counts as one rep), squat, lunge left leg forward. Complete 16 reps total (eight on each side).

High Knees:

  • Plant both feet on the floor slightly further than shoulder-width apart. Keeping your weight on your left foot, bend your right leg to bring your knee into your chest.
  • Lower your right leg and plant your foot on the floor. Keeping your weight on your right leg, bend your left leg to bring your knee into your chest. Once you are comfortable with this movement, increase your speed so that you are hopping from one foot to the other.
  • Continue alternating between your right and left legs for 30 reps total (15 on each side)

Side-to-Side Half Burpee:

  • Plant both hands on the mat slightly further than shoulder-width apart, feet together on the mat behind you resting on the balls of your feet. This is your starting position.
  • Jump both of your feet forward and toward your right hand, ensuring that your feet remain shoulder-width apart.
  • Jump both of your feet backward to return to the starting position.
  • Jump both of your feet forward and towars your left hand, once again, ensuring that your feet remain shoulder-width apart.
  • Jump both of your feet backward to return to the starting position. Repeat for 20 reps total (10 on each side).

Straight-Leg Raise and Hip Lift:

  • Start by lying straight on your back on the floor and place both hands underneath your tailbone. Extend both legs and engage your abdominal muscles by drawing in your belly button to your spine. This is your starting position.
  • Keeping your feet together, slowly raise your legs off of the floor until they form a 90-degree angle with your hips.
  • Allow your hips and lower back to lift off of the floor and press your feet upward toward the ceiling. Slowly lower your legs to return to starting position.
  • Repeat for 15 reps.

Circuit 2: 7 Minutes

Exercise Name Reps
Jump squat 15
Hover leg extension 20 (10 per slide)
Flutters 30
Skater lunge 24 (12 per side)

Jump Squat:

  • Stand with your feet shoulder-width apart.
  • Start by doing a regular squat, engage your core, and jump up explosively.
  • When you land, lower your body back into the squat position to complete one rep. Make sure you land with your entire foot on the ground. Be sure to land as quietly as possible, which requires control.
  • Repeat for 15 reps.

Hover Leg Extension:

  • 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. Gently draw your ribs to your hips to engage your core.
  • Elevate both of your knees until they are hovering just off the mat. As you hold this position, you should feel a slight tension in your core and upper back muscles. This is your starting position.
  • Exhale as you release and extend your left leg behind you until your thigh is in line with your spine, ensuring that your foot remains flexed.
  • Inhale as you lower your left leg to return to the starting position, but without resting your knee on the mat.
  • Alternate between sides for 20 reps total (10 on each side).

Flutters:

  • Start by lying on your back. Engage your abdominal muscles by drawing your belly button in toward your spine and raise both legs off the floor. This is your starting position.
  • At the same time, slightly raise your right leg and slightly lower your left leg, ensuring that neither of your legs touch the floor.
  • At the same time, slightly raise your left leg and slightly lower your right leg, ensuring that neither of your legs touch the floor. This should create a "scissor-like" motion.
  • Continue alternating between right and left for 30 reps total, inhaling for four repetitions and exhaling for four repetitions.

Skater Lunge:

  • Plant both feet on the floor shoulder-width apart. This is your starting position.
  • Carefully take a big step backward with your left foot, placing it behind and outside the line of your right leg. 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, transferring your weight completely onto your right foot. Step your left foot forward to return to the starting position. You should feel tension in your hamstrings, quadriceps, and glutes throughout this movement.
  • Alternate sides for 24 reps total (12 on each side).
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