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kayla_itsines

KAYLA ITSINES

💍👨‍👩‍👧 @Tobi_Pearce & Arna 🌸🤱🏻 💧 @SWEAT TRAINER 📲 programs Join ⤵️

https://sweat.onelink.me/VjFS/igKIsweatnation2019

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SOOO many people ask if they can get the same amazing results when they workout at home and without a full gym set up. I want to let you know you 100% CAN! My program and the concept of minimal equipment came about because I was working as womens only, mobile personal trainer for a LONG time. Women would book me in to come to their house, with my own equipment, and train them in their living rooms, outdoors or lounge rooms. I KNOW you can do without a gym because I've trained women like that for years! ⁣⁣⁣ ⁣⁣ You do need a few basic items to complete BBG but I have also listed some alternatives if you don’t have these available!⁣⁣ ⁣⁣ ✅Dumbbells - Two safe, heavy objects (3-6kgs each) such water bottles (filled with sand) milk cartons (filled with water haha) ... or any other household items can be used - get creative⁣!⁣⁣ ⁣⁣⁣ ✅Flat Bench - Any flat, stable surface will be suitable, such as a chair, ledge, park bench or sturdy box (this can also double as your step!)⁣⁣ ⁣⁣⁣ ✅Kettlebells - You can fill a small backpack with household items OR ziplock bags full of sand (8-15kg) and use this as a substitute for a kettlebell! ⁣⁣ ⁣⁣⁣ ✅Medicine Ball - Dumbbells held in each hand or house hold items of the same weight will work. The backpack idea (above) will work for this too! ⁣⁣ ⁣⁣⁣ ✅Skipping Rope - There is no real substitute for this BUT if you are restricted for space, you could complete 'air skips'.⁣⁣ ⁣⁣⁣ ✅Barbell - You can use dumbbells or two heavy objects which are the same weight eg. I saw a lady use a broomstick with two orange juice cartons on either side ⁣⁣ ✅Bosu - You can get rid of the bosu all together but you will need to modify the exercises accordingly e.g regular burpee instead of a bosu burpee.⁣⁣ ⁣⁣

What to bring when you don’t know what to bring 😝😝 A FRUIT PLATTER!! These are amazing for events or even to just leave on the kitchen bench for when your friends (or kids) are there! Fruit can EASILY stay in the fridge for days or weeks without being eaten.. BUT as soon as you cut it up and place it on a platter .. GONE! If you are looking for something a little more sweet, you can dip the ends of the strawberries in some dark chocolate😍🙌 ⁣ Photo credit: @naturallyzuzu

Squats are one of the most common exercises you can do, and there are SO many different ways to do one. In this video I’m going to show you how to safely and effectively complete FOUR variations. I have included tips below to help you maintain correct form to get the best results possible.⁣⁣ ⁣⁣ SQUAT ⁣⁣ ⁣⁣ ✅This a conventional form of squat. Great for strengthening the glutes AND quads. ⁣⁣ ✅Ensure your feet are slightly wider than shoulder width.⁣⁣ ✅Maintain a neutral spine.⁣⁣ ✅Keep your weight through your heels.⁣⁣ ⁣⁣ BOX SQUAT⁣⁣ ⁣⁣ ✅Box squats are a great variation for beginners!⁣⁣ ✅The box acts as a guide, something to aim for and assists with keeping bodyweight through your heels.⁣⁣ ⁣⁣ SUMO SQUAT ⁣⁣ ⁣⁣ ✅ This variation is great for targeting the glutes and the wide stance assists with extra glute activation.⁣⁣ ✅This variation is also REALLY good for working the adductors (inner thigh).⁣⁣ ⁣⁣ PAUSE SQUAT ⁣⁣ ⁣⁣ ✅This simple variation increases the amount of time your muscles are under tension.⁣⁣ ✅The pause squat is also an effective way to intensify a regular squat movement with limited equipment.⁣⁣ ⁣⁣

What an AMAZING journey and transformation from @keepaiming using my program. ⁣ ⁣ She says "I still can't quite believe that this is my body when I look in the mirror!! 😳 I've never felt this good and was never this proud of myself as I am right now!! I started my @sweat BBG journey on January 14th with Kayla's 12 week challenge! 🏋🏻‍♀️ My goal was it to get below 65 kg at some point! Now, a little over 6 months later, I did not just complete my goal 💯 but also got stronger & fitter 💪🏼healthier 👩🏻 happier 🥳 and way more self-confident!💃🏻 I lost a bunch of weight (13,7 kg/30 lbs) 📉 a couple of sizes in clothes (down 4 sizes) 👗 and quite a few centimetres/inches ⬇️ but I gained so much more!! The way I see myself now and the happiness and lightness I feel everyday is everything! ❤️ Thank you @kayla_itsines !!"

Ladies! Who has a FIT BALL at home?! Not only do they make a great seat 😂 ... no seriously... they do! They are also awesome for your core! Keeping a fit ball on hand is a simple way to add an extra level of intensity to your regular body weight workouts. , who wants to me to show you some of the exercises you can do with a fit ball?! Don’t forget to share your own if you already do this!!⁣ ⁣

When times get hard or you feel tired, it can be easy to give up or skip your workout.⁣ ⁣ My top tip for those tough days? Remind yourself WHY you started in the first place and imagine HOW good it will feel when you get there. There is NOTHING more rewarding that accomplishing something you worked so hard to achieve. Every tough day that you overcome will make the result feel even better! You got this!!

As I am now starting to build back my strength , one of my PERSONAL goals is to continue to challenge myself, and completing workouts from is EXACTLY how I’m going to do it. This lower body workout SERIOUSLY challenged me. If you are feeling strong and ready to push yourself, save this video and follow along today! ⁣ ⁣ Set a timer for 7 minutes per circuit. Focus on movement quality over quantity.⁣ ⁣ ✅Sumo Leg Press - 12 reps⁣ ✅Stop Squat - 15 reps ⁣ ✅Lateral Lunge (Kettlebell) - 16 reps (8 each side)⁣ ✅Outward Snap Jump - 20 reps⁣ ⁣ ✅Calf Raise - 12 reps ⁣ ✅In & Out Jump Squat - 16 reps ⁣ ✅Goblet Squat (Kettlebell) - 12 reps⁣ ✅Kettlebell Swing (Kettlebell) - 12 reps ⁣ ⁣ If you LOVED this workout, head to the link in my bio to try my BBG Stronger program in the @sweat app today.⁣ ⁣

Let's talk about CHANGE. Such a simple word that can carry stress and NEGATIVE feelings for so many women. In an attempt to make someone feel better or build confidence, I often hear women saying to each other - ‘you don't need to change’....but sometimes that can do more harm than good.⁣ ⁣ Telling someone “you don’t need to change” when you have absolutely NO idea how they are feeling, could actually be more damaging than supportive. Some women WANT to change more than anything, why not just say “I’ll be there for you”?!⁣ ⁣ As a trainer talking to a new client, the FIRST thing I want to ask you is ”how do YOU currently FEEL about yourself”. Some women don’t FEEL good or may be in a negative situation that requires change! This is why it’s always important to know people's stories before you comment on their lifestyle or needs. Personal training is of course personal and so should our approach be to helping people as we are each unique and overcoming unique difficulties in life.⁣ ⁣ Change can be scary and sometimes uncomfortable BUT change can also be what pushes us to grow beyond our comfort zone and challenge ourselves. As a community I believe it is SO important for us to understand that change can be positive and know when to ENCOURAGE it 🙌🏽.⁣ ⁣ I am by no means suggesting everyone needs change BUT what I am saying is to the women who FEEL they need change, that WANT it and are READY, don’t let anyone’s thoughts or comments limit you from taking that first step. You are unstoppable 💪🏽!⁣ ⁣

Quick trip to the gym today for my workout (modified to suit me postpartum)💪🏻💧. Since BBG Stronger requires a mixture of free weights and machines and is something I can't complete at home, it's so important for me to plan my workouts in ADVANCE. This way I can make sure @tobi_pearce or my family (usually my MUM, bless her) are free to watch Arna while I get my @SWEAT on. Lately I have been working out at night because I feel like it’s the most convenient for me, but sometimes I’ll have a chance to get to the gym during the day. I like to make sure I know Arna is sleeping before I leave for the gym. Remember ladies, there is NO right time of the day to workout. Whenever you have TIME, is the right TIME. ⁣ ⁣ www.kaylaitsines.com/app

Ladies, one of my top tips to help beat any dips in motivation is to accept that you may have setbacks! No matter how much you plan, sometimes life gets in the way and you might not be able to fit in your workout, and that’s OKAY. If time is your concern, another option is to look for a quicker alternative! On days when I am short on time and can’t fit in a workout, I use the 'quick workouts' feature in the @SWEAT app. These range from 15 - 20 minutes, can be done at home and are a great way to keep active when you can't fit in a full session! Rather than dwelling on the workouts you didn't do, focus on the small wins and not the setbacks. You've got this 💪🏽!

If you are currently struggling with or recovering from an injury, it can be really difficult to find ways to incorporate exercise back into your routine. One of the MOST common requests I get are for exercises which are easy on the wrists, so, here are some wrist-friendly options to help minimise pressure on the area!! ⁣ ⁣ ✅Push Up (Dumbbells) - 10 reps⁣ ✅Seated Row - 12 reps ⁣ ✅Lat Pulldown - 12 reps ⁣ ✅Tricep Pushdown - 15 reps ⁣ ⁣ Tip: Often the most pressure is applied to the wrists when they are in an extension position (when the roof of your hand is bent upward, or towards you). To combat this, try keeping your wrists in a neutral position (with a clenched fist with minimal flexion or extension 👊🏼) to offset the pressure.⁣ ⁣

Something I see SOOO often is ladies feeling overwhelmed trying to change lots of big aspects of their life at the same time; like their diet, routine and training. @learning2loveburpees shares an important message about setting small, ACHIEVABLE goals to transform your motivation into a habit. LOVE THIS! 🙌🏽⁣ ⁣ She says "Start small. Just 30 minutes a day. Break a sweat. Repeat again tomorrow.⁣ ⁣ Next week tackle the meal prep. Or the 64oz of Water. Or even the laundry (if you’re feeling adventurous 😜)⁣ ⁣ But know that it’s okay to start with one small goal at a time, because eventually those goals will become habits and those habits are going to change your life. ❤️"

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