Kayla Itsines is a fitness model and influencer. She shares a lot of her workouts on Instagram. Recently, she shared an at-home workout on her page. Itsines captioned it, “No jumping. Minimal noise. Great for small spaces. Save this apartment-friendly workout👇🔥 Glute Bridge, 12 reps 🔥 Reverse Lunges, 20 reps (10 per side) 🔥 Squat, 12 reps 🔥 Single Leg Glute Bridge, 20 reps (10 per side) 🔥 Commando, 10 reps 🔥 Knee Push-Ups, 12 reps 🔥 Russian Twist, 20 reps (10 per side) 🔥 Leg Raises, 12 reps 3 rounds. Enjoy.”
1. She Does Glute Bridges
In her Instagram post, Itsines is seen doing glute bridges. This exercise has a lot of benefits. NASM reports, “Glute bridges are a useful exercise for building core stability, building glute strength, and improving overall exercise form and function. When performed as a stabilization exercise, glute bridges activate the glutes to function as they are supposed to in other movements like squats, deadlifts, walking, and running. Adding weight progresses glute bridges into a strength exercise, which can build strength in the glute muscles. By increasing glute activation and strengthening the glutes, not only will your form get better in other exercises, but you might also gain the added benefit of reduced low back pain in your everyday life.”
2. She Does Lunges
Kayla Itsines/Instagram
Itsines is also seen doing lunges in her Instagram video. Lunges have a lot of health benefits, according to experts from ACE Fitness. “Lunges work the biggest muscles in your lower body — mainly the quadriceps, gluteus maximus, and the adductor magnus (the muscle in your inner thigh). Other muscles that come into play are the hamstrings, gluteus medius, calves, and core stabilizers, says Susane Pata, content strategist for the National Academy of Sports Medicine (NASM) and NASM-certified personal trainer based in Miami. It doesn’t matter what lunge variation you do, as all of these muscles will be targeted, says Jonathan Olonade, a corrective exercise specialist and NASM-certified personal trainer with Life Time in Cinco Ranch, Texas.”
3. She Does Push-Ups
Kayla Itsines/Instagram
Itsines is seen doing knee push-ups in her Instagram post. According to Harvard Health, they have a lot of benefits. “The push-up engages your body from top to bottom. It works several muscle groups at once: the arms, chest, abdomen (core), hips, and legs. Push-ups also can be modified as needed.”
4. She Does Ab Exercises
Itsines shared this video on Instagram of herself doing different ab exercises. She captioned it, “Please apologise to your abs for me...SAVE for later. ✔️ Ab Bikes, 30 secs ✔️ Straight Leg Raise, 30 secs ✔️ Half Burpee, 30 secs ✔️ Straight Leg Jackknife, 12 reps ✔️ Side Plank with Crunch, 12 reps ✔️ Single Leg Ab Bikes, 30 secs ✔️ Mountain Climbers, 30 secs. Complete 3 rounds! Join me in the Sweat app and try my 3-week ab burn challenge! My 7-day trial allows you to try it for free - link in my bio.”
5. She Does Treadmill Exercises
Itsines is seen doing a warmup on the treadmill in this Instagram video. Healthy Talbot states that treadmill exercises have a lot of benefits. “Treadmills are mostly used for cardio training. However, this fitness machine can be used for more boosting your cardiovascular health. It’s ideal for strengthening your muscles, including glutes, thighs, and calves. With treadmill workouts, you can always optimize the sessions to suit your goals. For instance, inclining the treadmill will stretch out the calves and glutes harder. This will help to tone and build muscle mass in your buttocks, legs, and thighs.”
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