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exercises

Beginner Workout From High Intensity Strength With Kayla

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Beginner Workout From High Intensity Strength With Kayla
Beginner BBG Stronger Workout

If you’ve wanted to try my High Intensity Strength with Kayla Itsines program (formerly known as BBG Stronger) this workout is for you!

Like my other programs, it's a 28-minute circuit workout, and combines resistance, strength and muscle building exercises that will give you a full-body workout

If you've already completed High Intensity with Kayla Itsines (formerly BBG), this is a great way to see if you're ready to take your workouts to the next level. High Intensity Strength with Kayla is a gym-based program, so you will need access to a gym to try this workout.

As with any resistance workout, it’s important to warm up properly before you get started.

Get ready – it's an intense workout and will put your fitness to the test!

Try this High Intensity Strength with Kayla workout for beginners!

You’ll need to use a few pieces of equipment in the gym – the Smith machine, a bench, dumbbells and your fitness mat. 

This workout is comprised of four circuits that take seven minutes each. Complete as many laps as you can in the seven minutes!

Circuit 1 3 Exercises / 7 minutes

1. Inverted Row

10 REPS


2. Goblet Reverse Lunge

16 REPS 8 Per Side


3. Incline Push-Up

10 REPS


Circuit 2 3 Exercises / 7 minutes

1. Straight-Leg Deadlift

10 REPS


2. Arnold Press

10 REPS


3. Hover

25 SECS


Circuit 3 3 Exercises / 7 minutes

1. Inverted Row

10 REPS


2. Goblet Reverse Lunge

16 REPS 8 Per Side


3. Incline Push-Up

10 REPS


Circuit 4 3 Exercises / 7 minutes

1. Straight-Leg Deadlift

10 REPS


2. Arnold Press

10 REPS


3. Hover

25 SECS


High Intensity Strength with Kayla is designed to make it easy to learn to use key pieces of equipment in the gym. Each workout is focused around one piece of large gym equipment so you don’t have to keep changing machines in the gym. 

It doesn’t matter if you’ve never worked out using gym equipment before. You can follow the video demonstration and give it a go! If you aren’t sure how to use the equipment, check out my IGTV on Instagram where I demonstrate how to adjust the equipment and set up your workout. 

Adding weight training if you already do cardio is such a great way to build strength and confidence. As you build lean muscle, over time you will notice that your body becomes stronger and you can do exercises you hadn’t previously been able to! When you first start training with weights, choose a weight that allows you to complete all the reps. The final reps should be difficult but not impossible. 

I recommend that when you start with the Smith machine, you do the straight-leg deadlifts without adding weight to the bar, just like I demonstrate in the video. 

If you feel like this is too easy in the second circuit, increase the weight slightly for the fourth circuit. 

Try weight training with my High Intensity Strength with Kayla program!

If you prefer to train in the gym, High Intensity Strength with Kayla has workouts that get you in and out of the gym quickly. You’ll use weights to build strength and still have the convenience of using short workouts to reach your fitness goals

It doesn’t matter whether you prefer to train at home or in the gym — the most important thing is that you enjoy the exercise you do and you stick with it!

Did you try this High Intensity Strength with Kayla workout? I’d love to hear how you went, let me know in the comments!

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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