Kayla Itsines x Shape US Showcases Her Low-Impact Lower Body Workout Routine | SHAPE

TopShop · May 30, 2024

Kayla Itsines x Shape US Showcases Her Low-Impact Lower Body Workout Routine | SHAPE

By TopShop Bodyweight Workouts butt lifting exercises, cooldown exercise routine, easy exercises, easy workout routine, equipment free exercises, Fitness, glute exercises, glute targeting exercises, glute workout routine, how to lose 10 pounds fast, how to plank, kayla itsines, low impact exercises, low impact workout routine, lower body targeting exercises, plank challenge, Shape, Shape fitness, Shape magazine, shape magazine workout, Shape workouts, squat exercise routine, strength training routine 4 Comments

Video Transcript

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hi everyone sweat trainer kaylet zena is here now today i’m going to take you through a low impact low intensity lower body workout that you can do with absolutely no equipment now you’ll be happy to hear there is no jumping whatsoever and we get started straight away so the first exercise we’re gonna do is a glute bridge so we’ve got three exercises we’ve got two laps down on the ground starting in three two one and we’re gonna go up and squeeze our glutes and lower down three two one up and squeeze lower down three two one for the next 20 seconds good now we’re not over extending too far it’s coming up and squeezing ten seconds nine eight seven six five seconds four three two one and getting up feet nice and wide apart and we’re gonna do a lateral lunge side to side you’re sitting back good keep breathing core on back nice and straight chest out ten seconds nine eight seven six five seconds we’re moving into a double pulse squat in three two one and we’re gonna go pull pulse up squeeze pull pull up squeeze good keep going got 15 seconds keep those knees out 5 seconds four three two one back down the ground and we’re doing a glute bridge again lap number two thirty seconds up squeeze keep that core on remember lowering down nice and slow not just dropping 15 seconds 10 seconds 9 8 7 six five four three two one nice wide stance side to side for that lateral line stopping in the middle good you want that knee to fall in you want to keep that knee in line with your toe 15 seconds sit back 10 nine eight seven six five seconds four three two one and post pulse and up pulse pulse and up and squeeze when you do squeeze don’t extend too far just push through the floor keep those knees in line with your toes seconds and then you can rest five seconds five four three two one and rest now while you ladies are getting a drink i’m going to show you the next two exercises so sumo squat nice wide stance knees in line with all over your toes so when we say over our toes we mean in line with our toes we don’t mean over just in line with nice wide stance so my squat wouldn’t be 40 seconds then we’re down on the ground i’m going to move into a single leg glute bridge which is the same thing as what we’re doing before glute bridge but this time we’re just going to lift one leg up the whole time okay so now that you’ve had a drink want to get straight into it sumo squat 40 seconds starting in three two one nice wide stance good 40 seconds sumo squats now you don’t have to go too far down if whatever feels comfortable for you halfway if you need come back up keep those knees out so what you don’t want to see when you’re doing a summer squat is those knees coming back into that regular squat position keep those knees out over your toes ten seconds nice deep breaths five seconds four three two one hands by your side single leg this time so we’re doing this for 20 seconds or roughly 20 seconds per leg good five seconds four three two one changing your legs now if you feel like this is too hard you can just do that regular glute bridge for 40 seconds but i really want you to try a single leg 10 seconds 9 8 7 6 five seconds four three two one moving back into that summer squat nice wide stance remember those knees out what you don’t want to see is your knees coming in keep those knees out sitting back good keep it going go 20 more seconds still keep that core on sit back 10 seconds 10 9 8 seven six five seconds four three two one this is round two we’ve got three rounds single leg 20 seconds now if this burns that’s normal take your time you don’t have to go as fast as me you can reset you can shake your legs out keep going your five seconds five four three two one and swapping legs i really want you to focus on your glutes here up and squeeze them as they come up really just use your glutes squeeze them as they come up five more seconds five four three two one last round up into those two most squats you can shake your legs out if you need and go down 40 seconds of sumo squat still sitting back nice wide stance good keep it up nice deep breaths and then back into those single leg glute bridges in 10 seconds nine eight seven six five seconds four three two one and leg up and squeeze up and squeeze lower down nice and slow what you don’t want to do is just drop yourself back down to the ground up and squeeze five seconds four three two one swap legs one before you get a break good last six five four three two one and break there okay so again while you’re having a drink i’ll show you a next two exercise that you’re gonna do and with these two exercises we are going to do three laps so the first exercise is a static lunge when you’re doing a lunge i don’t want you to see one foot in front of the other otherwise you will lose balance so keep shoulder width apart do it with me now so shoulder width apart drag one over foot backwards down like this and back up so that’s what we’re going to do static lunge and then a side plank and hip lift we’ll get to that so let’s do the static lunge first now if you have a chair you can grab a chair right now i’m going to show you how to use the chair during this workout as well so i’ll place the chair there you don’t have to use it but you can if you want to so hand on the chair the couch the wall whatever you need want to do that stance again move our back leg back and starting one leg 20 seconds then we’ll swap legs three two one let’s go so down back up static lunge now you don’t need to have the chair if you don’t want if you’re good at balance but if you need you can hold the chair the wall the couch whatever you need five seconds four three two one swap legs down and back up make sure that knee is in line over your toe good ten seconds five seconds four three two one now on the ground side plank on your knee we’re just going to go down and back up down and back up now you don’t have to do this if you don’t want it you can just hold the side plank there if you can just sit down and back up 10 seconds 9 8 7 6 five four three two one and swap sides down and back up or just hold now if you do hold and you choose to hold then take some really nice big deep breath in if not breathe as normal as possible keep dip tent dip crunch and tent nine eight seven six five seconds four three two one back up into that static lunge lap number two remember shoulder width apart squat back let’s go 20 seconds down and back up keeping that knee that front knee in line you don’t want to dip it in keep it nice and straight really focus on that glute muscle pulling you back up and squeezing at the top three two one swap sides feel free during your lunge to adjust your foot whatever feels comfortable for you everyone’s different you might need to lean forward a little bit more to feel it more on your glutes totally up to you you don’t have to remain so upright 10 seconds 9 8 7 six five seconds four three two one back down the ground to those side planks remember you can just hold here if you want nice deep breaths or if you want to add in a little dip you can good keep going another five seconds five four three two one swap sides so i’m adding in that little dip because i can if you don’t feel like you want to or you feel like you’re getting a little bit tired just hold but don’t drop just hold always make sure that your elbow and your shoulders in line five seconds five four three two one hopping up back to that static lunge last round now if you feel like you can because we’re almost done you can go a little bit faster if you don’t want to you want to slow down the pace you absolutely can good keep it going three two one swap legs good got 10 more seconds go down the ground into those side planks last one and then we get to cool down five four three two one down the ground into a side plank 20 seconds five seconds four three two one spot size last one and then you’ll be done don’t drop don’t stop now again if you need just hold hold hold hold six five four three two one and done okay so we’re going to get into a cool down now this is really important because we’ll move the chair out of the way we want a good recovery not too sore tomorrow so let’s stretch out something that we all need to stretch out more often our glutes you can do this in many different ways i’m going to do this on my back i’m going to go on an angle so you can see what’s happening here i’m going to put this foot like this now reach through i’m going to grab that leg and i’m going to pull towards okay with this arm here i use my elbow to push my leg out you don’t have to stretching out our glutes here take some nice deep breaths and every time you take a breath out try and pull your leg a little bit more towards you if you can’t that’s fine just hold and then swap sides so same thing like that hands go through and pull towards you every time you take a big deep breath try and bring that foot towards you a little bit more good now still staying on the ground i won’t make you get up just stretching out our hamstrings so reach toward your foot if you can’t get towards your foot that’s fine with a straight back try and lean down towards your leg if you can bring your foot and pull it towards you take some nice deep breaths and then we’ll swap sides so when you’re doing this feel free to pause this video take your time stretch your legs out for a little bit longer move around find something that feels comfortable for you all right so legs out nice and wide you’re just going to reach forward okay now for me i need to work on this personally so i can only get to here that does come to me some people can lay all the way flat you can have your legs out a little bit further you can bring your legs in a little bit more whatever feels comfortable for you take some nice deep breaths from here we’re going to stand up holding the chair or the wall or if you can balance which i cannot stretching out those quads to bring your foot back top sides nice deep breaths almost done hold for another 10 seconds 5 seconds 4 three two one and done so if you like workouts like these something that’s a little bit more low intensity lower impact then check out my new low impact program in the sweat app today

Transform Your Fitness Routine with No-Equipment Bodyweight Workouts

Welcome to your ultimate guide to bodyweight workouts that require no equipment!

These workouts rely solely on the resistance of your own body to build strength and endurance. Whether you’re a fitness newbie or a seasoned athlete, bodyweight exercises are perfect for any level. And while you’re here, check out our top-brand clothing products to ensure you look and feel your best during every workout.

The Benefits of Bodyweight Workouts

Bodyweight workouts offer numerous benefits that make them an excellent choice for anyone looking to improve their fitness:

Convenience: No need for a gym membership or expensive equipment. You can perform these workouts anywhere, anytime.
Versatility: Suitable for all fitness levels, from beginners to advanced athletes.
Efficiency: Bodyweight exercises target multiple muscle groups simultaneously, providing a full-body workout.
Functional Fitness: These exercises mimic everyday movements, improving your overall functional strength and stability.
Minimal Injury Risk: With proper form, bodyweight exercises are less likely to cause injuries compared to weightlifting.

Essential Bodyweight Exercises

Push-Ups

Push-ups are a fundamental exercise that strengthens your chest, shoulders, triceps, and core.

Standard Push-Up: Start in a plank position with your hands shoulder-width apart. Lower your body until your chest almost touches the floor, then push back up.
Modified Push-Up: Perform the push-up with your knees on the ground for a less intense variation.

Squats

Squats are excellent for building lower body strength, targeting your quads, hamstrings, glutes, and calves.

Bodyweight Squat: Stand with feet shoulder-width apart. Lower your body as if you’re sitting in a chair, keeping your back straight and knees over your toes. Return to the standing position.
Jump Squat: Add a jump at the end of each squat for an extra cardio boost.

Lunges

Lunges are great for working your legs and improving balance and stability.

Forward Lunge: Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle. Push back to the starting position and switch legs.
Reverse Lunge: Step backward with one leg and lower your hips, then return to the starting position.

Planks

Planks are a core-strengthening exercise that also engages your shoulders and glutes.

Forearm Plank: Lie face down and lift your body onto your forearms and toes, keeping your body in a straight line from head to heels. Hold this position.
Side Plank: Rotate onto one forearm and the side of your foot, lifting your hips to maintain a straight line. Hold and then switch sides.

Bodyweight Workout Routine

Here’s a sample bodyweight workout routine to get you started. Repeat this circuit three times for a complete workout:

Warm-Up: 5 minutes of light jogging or jumping jacks.
Push-Ups: 3 sets of 15 reps.
Bodyweight Squats: 3 sets of 20 reps.
Forward Lunges: 3 sets of 15 reps per leg.
Forearm Plank: 3 sets of 1-minute hold.
Cool Down: 5 minutes of stretching.

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While bodyweight workouts require no equipment, having the right clothing can make a significant difference in your performance and comfort. Explore our top-brand clothing options to enhance your workout experience:

Yoga Sets

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Activewear

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Supportive Fit: Enjoy the perfect balance of support and flexibility for all your movements.

Shorts

Freedom of Movement: Our shorts offer unrestricted movement, making them ideal for squats, lunges, and more.
Durability: Made from high-quality materials that stand up to intense workouts.

Sports Bras

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Kayla Itsines x Shape US Showcases Her Low-Impact Lower Body Workout Routine | SHAPE