Kayla Itsines's 4-Week Bodyweight Workout Plan: Weeks 1 & 3

Day	Workout
Monday	Arms and Abs
Tuesday	LISS
Wednesday	Legs
Thursday	LISS
Friday	Full Body
Saturday	LISS
Sunday	Rest Day

4-Week No-Equipment Workout Plan Weeks 1 and 3: Arms and Abs

This workout is a great way to strengthen and tone your upper body and core. Complete as many laps of the shown exercises as possible during each seven-minute circuit, ensuring you maintain proper form. Perform each circuit back to back with one minute of rest in between (start with circuit one, rest for a minute, continue on to circuit two). Do each circuit once for 14 minutes of work, or repeat for 28 minutes of work.

For the breakdown of the full arms and abs workout, visit: Kayla Itsines's 4-Week No-Equipment Workout Plan Weeks 1 and 3: Arms and Abs

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4-Week No-Equipment Workout Plan Weeks 1 and 3: Legs

For leg day, do this workout that targets your quads, glutes, hamstrings, and core using just your body weight. You'll perform moves like plank jacks, pop squats, and alternating lateral lunges. Not only do these exercises torch calories, but they will also strengthen your leg muscles.

Complete as many laps of the shown exercises as possible during each seven-minute circuit, ensuring you maintain proper form. Perform each circuit back to back with one minute of rest in between (start with circuit one, rest for a minute, continue on to circuit two). Do each circuit once for 14 minutes of work, or repeat for 28 minutes of work.

For the breakdown of the full leg workout, visit: Kayla Itsines's 4-Week No-Equipment Workout Plan Weeks 1 and 3: Legs

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4-Week No-Equipment Workout Plan Weeks 1 and 3: Full Body

This full-body workout will get your cardio in with jump squats and help you build strength with side planks and single-leg glute bridges. Even if your muscles are a little tired from your other workouts, adding a full body session at the end of your week can help keep pushing you towards your goals.

Complete as many laps of the shown exercises as possible during each 7-minute circuit, ensuring you maintain proper form. Perform each circuit back to back with one minute of rest in between (start with circuit one, rest for a minute, continue on to circuit two). Do each circuit once for 14 minutes of work, or repeat for 28 minutes of work.

For the breakdown of the complete full-body workout, visit: Kayla Itsines's 4-Week No-Equipment Workout Plan Weeks 1 and 3: Full Body

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Kayla Itsines's 4-Week Bodyweight Workout Plan: Weeks 1 & 3

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