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BBG Cardio Workout From Kayla Itsines | Video

3-Move Cardio Circuit From BBG's Kayla Itsines

Being big fans of Aussie trainer and founder of the Bikini Body Guide Kayla Itsines, we're delighted to share this at-home cardio workout she created for POPSUGAR. Watch Kayla perform the exercises in the video, read below for additional instruction and tips, then set your timer and get at it.

Instruction For Cardio Circuit

Start a timer for seven minutes, and aim to complete the exercises in the below circuit as many times as you can before your timer goes off. While you're aiming to complete each exercise as quickly as possible, it is important that you maintain proper technique throughout.

Lay Down Burpee

Plant both feet on the floor slightly further than shoulder width apart. Looking straight ahead, bend at both the hips and knees, and place your hands on the floor directly in front of your feet. Keeping your bodyweight on your hands, kick both of your feet backward so that your legs are completely extended behind you, resting on the balls of your feet. Your body should be in one straight line from head to toe. This is called push-up position. While maintaining a straight back and stabilizing through your abdominals, bend your elbows and completely lower your torso toward the floor. Release both hands, and extend your arms out in front of you. Reposition your hands on either side of your chest. Push through your chest and extend your arms to lift your body back up into push-up position, resting on the balls of your feet. Jump both of your feet in toward your hands, ensuring that your feet remain shoulder width apart. Propel your body upward into the air. Extend your legs below you and your arms above your head. Land in a neutral standing position, ensuring that you maintain "soft" knees to prevent injury. Repeat for the specified number of repetitions.

Tip: Ensure that you are not arching your back as you come up from the floor. Your body should be in one straight line from head to toe.

X Mountain Climber

Place both hands on the floor shoulder width apart and both feet together behind you, resting on the balls of your feet. This is your starting position. Keeping your left foot on the floor, bend your RIGHT knee and bring it into your chest and toward your LEFT elbow. Extend your right leg and return to starting position. Keeping your right foot on the floor, bend your LEFT knee and bring it into your chest and toward your RIGHT elbow. Extend your left leg and return to starting position. Continue alternating between right and left for the specified number of repetitions. Gradually increase your speed, ensuring that the leg that is moving does not touch the floor.

Tip: Keep your shoulders in line with your hands.

X Jump

Plant both feet on the floor slightly further than shoulder width apart. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Lean your body forward slightly so that you are able to touch your LEFT foot with your RIGHT hand. Propel your body upward into the air. Extend both your legs and your hips before landing back into squat position. When landing, ensure that you maintain "soft" knees to prevent injury. Lean your body forward slightly so that you are able to touch your RIGHT foot with your LEFT hand. Propel your body upward into the air. Extend both your legs and your hips before landing back into squat position. Continue alternating between left and right for the specified number of repetitions.

Tip: Make sure that you rotate through your upper body, rather than your lower body. Keep your knees in line with your toes at all times.

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