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Kayla Itsines' new equipment-free workouts are no freaking joke

Um, ouch

By Lucy Bode

August 04 2020

Um, ouch

By Lucy Bode

August 04 2020

So, you’ve lost all motivation to work out, huh? Been there, know that feeling. We’re officially five months into quarantine and if you’re anything like us, you memorised your running route, exhausted all YouTube yoga classes and carved an imprint of your body into the couch cushions long ago (hey, no judgement.)

But here with the opportune timing is old mate Kayla Itsines, who’s devised the perfect program to put an end to all of our excuses. Enter BBG Zero Equipment.

"Talking and listening to many women around the world in the past few months, I understand the many complexities and barriers that women are facing to exercise during this time," the Sweat trainer said in a statement. "It can be daunting not having access to a gym and having to work out at home without equipment whilst trying to juggle the pressures of living and working. Listening to the needs of women, I created BBG Zero Equipment to help make working out at home as simple as possible by removing the need for equipment and giving women the tools and confidence to workout effectively using their body weight."

kayla_itsines View Profile

OMG!! I am SO excited to announce my latest program, BBG ZERO EQUIPMENT today!! ⁣ #BBGZeroEquipment came about because I wanted to create a program that would make it easier for women all over the world to stay fit and healthy, and to work out anytime, anywhere.⁣ ⁣ Lately I've been thinking a lot about my early days as a personal trainer and the way I used to train women in their backyards and at bootcamps. I remember when I first met these women they felt so defeated - they often weren't able to get to the gym and didn't have any equipment at home and felt like they would never be able to make progress. Once I started training them, it was amazing to see the changes in their attitude when they learnt they could get a high-intensity workout in from their homes or in a park without any equipment. They felt amazing. So this is where I began, helping women feel confident and empowered through no-equipment workouts. ⁣ ⁣ This program is really taking it back to where it ALL began for me and the #BBGcommunity - and it reflects all of the different training sessions I would do with my clients back in the day. All of the workouts are less than 30 minutes, and I've included workouts that follow the original BBG circuit style, I've also included 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.⁣ ⁣ This 16-week program has everything you love about my #BBG program, but it's designed specifically for the women who want to work out without equipment and using minimal space. I wanted this program to be available to EVERYONE and suitable for all fitness levels, so I've included 4 weeks of beginner weeks as well. I'm also SO excited to share that there are 70 BRAND NEW exercises included in the workouts. ⁣ #BBGcommunity, you can try my new program RIGHT NOW! Download or update the @SWEAT app today. 💪⁣ ⁣ WHO'S EXCITED?! Comment below. 😜👇⁣ ⁣ kaylaitsines.com/BBGZeroEquipment⁣ ⁣ #BBGatHome #SWEATatHome

BBG Zero Equipment is a 16-week program that, as you probably guessed, requires no gym gear at all (that includes a mat, btw.) Following the same format of the BBG Workouts, the four 28-minute sweat sessions (Full Body Circuit, Full Body Bootcamp, Arms and Abs, and Full-Body Chair) gradually get more advanced as time goes on. Oh, and no stress if you’re super short on time - just smash out one of the Express workouts which only take 12-13 minutes in total.

Weeks 1 – 4.

This part of the program is designed to ease you back into your fitness routine. It includes three resistance workouts to target the upper body, lower body, full body and abs, as well as two low-intensity cardio sessions (LISS) and a designated rest day.

Weeks 5 - 12.

The goal here is to complete four resistance workouts made up for two seven-minute circuits (repeated twice) with four exercises. You can also expect two cardio sessions and a recovery session. (High-intensity cardio is introduced in week nine.)

The number one reason we can’t wait to give the new program a go? (Besides fitting into something other than loungewear post-iso, obvs.) It includes 70 new bodyweight exercises that haven’t been seen on the SWEAT app before.

"I tried and tested all 70 new exercises in my BBG Zero Equipment program in my lounge room in Adelaide [Australia], and designed the program to be done in a small space so you can work out in your apartment, bedroom, or kitchen," Kayla said.

Sign us up.

kayla_itsines View Profile

SURPRISE! Introducing my latest program: BBG ZERO EQUIPMENT!! ⁣ I am SO excited for you to try this new program, ladies. It is really taking it back to where my career in personal training began: With no-equipment, high-intensity workouts that make you SWEAT. This program means so much to me because it is going to make working out even more accessible for more women around the world than ever before. 💪 It's going to be a game changer!⁣ ⁣ My 16-week program (which includes 4 beginner weeks) features workouts that have been specifically designed to require ZERO equipment and can be done using just the space of your mat. All of my workouts are 30 minutes or less, and I have also included NEW express workouts that you can do in under 15 minutes!⁣ ⁣ Each week, I give you 6 resistance workouts to choose from to achieve your weekly goals - so you can create your own plan depending on your schedule, lifestyle and how much time and energy you have each day! There are 70 NEW exercises that have never been included in my workouts before, and you can choose from four different workout formats - including circuit, express, my original BBG circuit, PLUS bootcamp workouts! ⁣ ⁣ I can't wait for all of you ladies to try #BBGZeroEquipment! You can download or update your @SWEAT app and try my new program TODAY. ⁣ ⁣ https://www.kaylaitsines.com/BBGZeroEquipment ⁣ #BBGatHome #SWEATatHome

Download the SWEAT app to find out more.

Image: @kayla_itsines