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exercises

Full-Body High Intensity Strength With Kayla Workout

SWEAT - sweat.com
Full-Body High Intensity Strength With Kayla Workout
BBG Stronger Workout

If you want to build confidence and train in the gym, High Intensity Strength with Kayla Itsines (formerly BBG Stronger) can take you to the next level with weight training!

Each workout takes 28 minutes, with four circuits that take seven minutes each, following a similar format to my High Intensity with Kayla (formerly BBG) workouts. 

My High Intensity Strength with Kayla workouts combine resistance, strength and muscle-building exercises, designed to give you an effective workout in a short amount of time. You’ll learn how to lift weights and become stronger. 

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This free workout will work your entire body! 

High Intensity Strength with Kayla workout

Each of the High Intensity Strength with Kayla workouts focuses on a single piece of gym equipment. This workout uses the Smith machine. 

I’ve chosen to design the workouts in this way to make it easier for you to complete these circuits in the gym. You can grab one piece of equipment and begin — there’s no waiting for equipment that isn’t available. 

Circuit 1 4 Exercises / 7 minutes

1. Bench Press

12 REPS


2. Squat Pulse

24 REPS


3. Straight-Leg Jackknife

12 REPS


4. High Knees

50 REPS 25 Per Side


Circuit 2 4 Exercises / 7 minutes

1. Squat

12 REPS


2. Arnold Press

12 REPS


3. Flutters

30 REPS 15 Per Side


4. Skipping

100 REPS


Circuit 3 4 Exercises / 7 minutes

1. Bench Press

12 REPS


2. Squat Pulse

24 REPS


3. Straight-Leg Jackknife

12 REPS


4. High Knees

50 REPS 25 Per Side


Circuit 4 4 Exercises / 7 minutes

1. Squat

12 REPS


2. Arnold Press

12 REPS


3. Flutters

30 REPS 15 Per Side


4. Skipping

100 REPS


What you will need

To prepare for this free workout, you’ll need to set up at the Smith machine with a mat, a jump rope and two dumbbells. 

Remember to warm up before a weights workout to help your body move better and reduce the chance of injury!

If you don’t have a gym membership yet, but you are considering High Intensity Strength with Kayla you can substitute the equipment. To try this High Intensity Strength with Kayla workout at home, you could use dumbbells for the bench press and squats in the place of the Smith machine.

How to select the right weight

If you’ve never lifted weights before, then you could start by using just the bar on the Smith machine. Once you are comfortable with the exercise, add weights to reach an effort of seven out of ten, where one is really easy, and ten is very hard. 

Try this High Intensity Strength with Kayla workout at your gym!

If you want to switch things up with training you can do at home, I have an amazing workout that you can do anywhere, anytime! Try this full-body workout for an introduction to my other program, High Intensity with Kayla Itsines (formerly BBG).

If you enjoyed this High Intensity Strength with Kayla workout, you can find the full program in the Sweat app, which can be downloaded onto your Apple or Android device. 

How did you go with this workout? Let me know in the comments below. 

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

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