Got 28 minutes to spare? The author of Bikini Body Guide shows how to get that hot bod. By Li Yuling
(Photo: Kayla Itsines)
Get a smoking hot bikini body in 12 weeks. We’re talking about Australian Instagram sensation, Kayla Itsines (@Kayla_Itsines), and her Bikini Body Guide (www.kaylaitsines.com). Also known as BBG, it offers a 12-week workout plan and training tips by the Adelaide-based personal trainer.
“My 28-minute high-intensity, plyometric, resistance training sessions have helped many women achieve the results – toned thighs, flatter stomachs and strong, slim arms – they’ve been seeking for so long without having to spend hours a day in the gym. Twenty-eight minutes form just two per cent of a day. The workout is easy to fit into busy schedules and maintain consistently in the long run,” says Kayla.
The BBG fitness community – with women sharing their before and (amazing) after pictures – bonds over the hashtags #BBGprogress, #KaylasArmy and #TheKaylaMovement. Got your #fitspo? Now, get started on this exclusive workout by Kayla Itsines for Shape Singapore.
This is the final circuit of our three-part workout series created and demonstrated by Kayla Itsines, for Shape Singapore. For the complete workout, do all exercises in the three circuits within seven minutes: see Part 1 (full body) and Part 2 (lower body).
CIRCUIT 3: WORKS UPPER BODY
Reps 20 toe taps, 50 X-mountain climbers (25 each side), 15 lay down push-ups
How it works You may follow the number of reps recommended, or do as many as you can, so long as you maintain good form. Take a 60-second break between each circuit.
You’ll need A yoga mat and a timer
Exercises to Strengthen Upper Body: Toe Tap
Start by lying flat on yoga mat with arms extended above head. Carefully raise legs off floor so they create 90-degree angle with hips [shown]. Engage abdominals by drawing belly button in towards spine. Using abdominals, slowly lift head, shoulder blades and torso off floor to bring hands to toes [shown]. Squeeze upper abdominals before slowly lowering torso backwards and extending arms behind head, reclining into starting position, to complete rep.
Exercises to Strengthen Upper Body: X-mountain Climber
Place both hands on floor slightly further than shoulder-width apart with feet together behind you. Keeping left foot on floor, bend right knee and bring right leg in towards chest and left elbow [shown]. Extend right leg and return to starting position. Repeat with left leg [shown]. Continue between left and right, gradually increasing speed as if running on hands. Ensure wrists remain in line with shoulders at all times and body forms one straight line from head to toe. Each leg movement equals one rep.
Exercises to Strengthen Upper Body: Lay Down Push-up
Start by laying flat on stomach with arms extended out in front of you, and legs straight behind you with feet slightly apart [shown]. Turn toes in towards floor. Bring arms in towards body and position hands on either side of chest [shown]. Push through chest and extend arms to lift body into push-up position [shown]. Maintain neutral spine and stabilise body using abdominals throughout entire movement. Slowly lower body completely to floor and extend arms out in front of you to complete rep.