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exercises

Free Full-Body High Intensity Zero Equipment With Kayla Workout

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Free Full-Body High Intensity Zero Equipment With Kayla Workout
BBG Zero Equipment Bootcamp Workout

Ladies, I’ve been SO excited to see so many of you doing my High Intensity Zero Equipment with Kayla Itsines program, formerly known as BBG Zero Equipment.

Since I first released the program, I’ve had amazing feedback about the flexibility of the workouts, which means SO much to me. Many of you asked for extra weeks to be added to the program, and I want you to know I have been listening!

High Intensity Zero Equipment with Kayla has 34 weeks of workouts and was inspired by my early days as a personal trainer when I would train women outdoors with absolutely no equipment. If you’ve never tried one of my programs, you can literally get started with this full-body workout today!

This 28-minute full-body workout will challenge you

Don’t be fooled into thinking that because this is a no-equipment workout it will be easy because it will definitely push you! 

While you don’t need any gear for this full-body workout, you can use a mat if you wish. I would also recommend having a water bottle and a towel handy as you will definitely work up a sweat! I also recommend putting on a favourite workout playlist to help you keep you motivated!

This workout has three trisets (three exercises you complete consecutively, without a rest), two supersets and a workout wrap-up. There is a one-minute rest between each of the trisets and the supersets. The wrap-up consists of every exercise already completed in the workout in succession — you do each exercise for 30 seconds, and there is a 30-second break in the middle so you can finish at a high intensity. 

The high-paced wrap-up sees you run through all the completed exercises from the workout — at a greater intensity — now that you’ve nailed the correct form. The workout should take 28 minutes to complete!

Circuit 1 3 Exercises / 3 Laps

1. Kneel to Knee-Up

30 SECS


2. Lateral Lunge

30 SECS


3. Glute Bridge Walkout

30 SECS


Circuit 2 3 Exercises / 3 Laps

1. Plank Press

30 SECS


2. Rocking Chair Push-Up

30 SECS


3. High Plank & Alternating Superman

30 SECS


Circuit 3 3 Exercises / 3 Laps

1. Bent-Leg Jackknife

30 SECS


2. Superman Hold

30 SECS


3. Half Burpee

30 SECS


Circuit 4 2 Exercises / 2 Laps

1. Lateral Bound

30 SECS


2. Glute Bridge

30 SECS


Circuit 5 2 Exercises / 2 Laps

1. Lateral Shoot Through

30 SECS


2. Plank

30 SECS


Circuit 6 13 Exercises

1. Kneel to Knee-Up

30 SECS


2. Lateral Lunge

30 SECS


3. Glute Bridge Walkout

30 SECS


4. Plank Press

30 SECS


5. Rocking Chair Push-Up

30 SECS


6. High Plank & Alternating Superman

30 SECS


7. Bent-Leg Jackknife

30 SECS


9. Superman Hold

30 SECS


10. Half Burpee

30 SECS


11. Lateral Bound

30 SECS


12. Glute Bridge

30 SECS


13. Lateral Shoot Through

30 SECS


14. Plank

30 SECS


You can get results with no-equipment workouts

This Bootcamp workout trains your full body and will help progress your fitness — you don’t need equipment to get results from a workout program.

High Intensity Zero Equipment with Kayla has been designed so it fits in with YOUR schedule, and because it has no-equipment workouts, you can train where and when best suits you to achieve your fitness goals

I absolutely love seeing your training sessions and fitness progress on social media — if you want to post yours, don’t forget to use #SweatwithKayla so I can see it and share it in my Instagram stories!

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

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