If you've already read about our exclusive 4-week equipment-free workout program from BBG Founder and SWEAT trainer, Kayla Itsines, then you've come to the right place. This is where you'll find weeks two and four.
This 4-week plan is broken down into three types of workouts: resistance training, cardio, and a rest day. Three days a week, you will do a 28-minute resistance-training workout, including one day for the upper body, one day for the lower body, and one day for your full body. For the other three days a week, you'll do low-intensity steady-state cardio (LISS), such as power walking, swimming, biking, or another type of cardio workout for 30-60 minutes. For this exclusive workout program, Kayla has also included some express workouts that are guaranteed to make you sweat and feel the burn. You can do this mini-workout on one of your LISS days alongside your cardio or in place of - up to you. And on the final day, you'll get a rest day, where you can do stretch and foam roll, do some active recovery (like a stroll around your neighbourhood), or just take it completely easy (read: binge Netflix).
Squeeze a workout in any time, anywhere with this super helpful equipment-free plan. All you need is a mat, water bottle, sweat towel, and a can-do attitude!
Below, you'll find look at week one of the plan below, which you'll repeat again on week three, as well as video tutorials on each of the circuits, including reps and time durations.
| DAY | WORKOUT |
|---|---|
| Monday | Lower Body Workout |
| Tuesday | LISS |
| Wednesday | Upper Body Workout |
| Thursday | LISS |
| Friday | Full Body Workout |
| Saturday | LISS/Express Workout |
| Sunday | Rest day |
from POPSUGAR Health & Fitness https://ift.tt/2Dwq03w
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