Kayla Itsines 4-Week No-Equipment Workout Plan For POPSUGAR

Week 1	Week 2	Week 3	Week 4
Monday: Arms and Abs	Monday: Legs	Monday: Arms and Abs	Monday: Legs
Tuesday: LISS	Tuesday: LISS	Tuesday: LISS	Tuesday: LISS
Wednesday: Legs	Wednesday: Arms and Abs	Wednesday: Legs	Wednesday: Arms and Abs
Thursday: LISS	Thursday: LISS	Thursday: LISS	Thursday: LISS
Friday: Full Body	Friday: Full Body	Friday: Full Body	Friday: Full Body
Saturday: LISS	Saturday: LISS	Saturday: LISS	Saturday: LISS
Sunday: Rest Day	Sunday: Rest Day	Sunday: Rest Day	Sunday: Rest Day

4-Week No-Equipment Workout Plan Weeks 1 and 3: Arms and Abs

This workout is a great way to strengthen and tone your upper body and core. Complete as many laps of the shown 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). Do each circuit once for 14 minutes of work, or repeat for 28 minutes of work.

For the breakdown of the full arms and abs workout, visit: Kayla Itsines's 4-Week No-Equipment Workout Plan Weeks 1 and 3: Arms and Abs

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4-Week No-Equipment Workout Plan Weeks 1 and 3: Legs

For leg day, do this workout that targets your quads, glutes, hamstrings, and core using just your body weight. You'll perform moves like plank jacks, pop squats, and alternating lateral lunges. Not only do these exercises torch calories, but they will also strengthen your leg muscles.

Complete as many laps of the shown 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). Do each circuit once for 14 minutes of work, or repeat for 28 minutes of work.

For the breakdown of the full leg workout, visit: Kayla Itsines's 4-Week No-Equipment Workout Plan Weeks 1 and 3: Legs

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4-Week No-Equipment Workout Plan Weeks 1 and 3: Full Body

This full-body workout will get your cardio in with jump squats and help you build strength with side planks and single-leg glute bridges. Even if your muscles are a little tired from your other workouts, adding a full body session at the end of your week can help keep pushing you towards your goals.

Complete as many laps of the shown exercises as possible during each 7-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). Do each circuit once for 14 minutes of work, or repeat for 28 minutes of work.

For the breakdown of the complete full-body workout, visit: Kayla Itsines's 4-Week No-Equipment Workout Plan Weeks 1 and 3: Full Body

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

For leg day, you'll perform moves like jump squats, high knees, and skater lunges to target your lower body and get your heart rate up. Not only do these exercises torch calories, but they will also strengthen your leg muscles.

Complete as many laps of the shown 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). Do each circuit once for 14 minutes of work, or repeat for 28 minutes of work.

For the breakdown of the full leg workout, visit: Kayla Itsines's 4-Week No-Equipment Workout Plan Weeks 2 and 4: Legs

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

Strengthen and tone your upper body and core with this workout, which includes X planks, X mountain climbers, and half burpees with plank jacks. Complete as many laps of the shown 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). Do each circuit once for 14 minutes of work, or repeat for 28 minutes of work.

For the breakdown of the full arms and abs workout, visit: Kayla Itsines's 4-Week No-Equipment Workout Plan Weeks 2 and 4: Arms and Abs

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

This full-body workout will get your cardio in with burpees and jump lunges and help you build strength with sumo squat pulses and plank and leg lifts. Even if your muscles are a little tired from your other workouts, adding a full-body session at the end of your week can help keep pushing you towards your goals.

Complete as many laps of the shown 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). Do each circuit once for 14 minutes of work, or repeat for 28 minutes of work.

For the breakdown of the complete full-body workout, visit: Kayla Itsines's 4-Week No-Equipment Workout Plan Weeks 2 and 4: Full Body

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