fitness

Fire Up Your Legs With A Free OG Kayla Workout!

Sweat - sweat.com
Fire Up Your Legs With A Free OG Kayla Workout!
free og kayla itsines legs workout

Ready to train, OG style? During Sweat-ember we brought you 30 days of free workouts, self-care tips, fitness advice and easy, feel-good ways to show up for yourself - all month long.

Our first free workout was from Week 9 of head trainer Kayla Itsines’ OG Kayla program and, well, let us know if you can walk tomorrow. Week 9 of OG Kayla has a reputation for being especially tough (IYKYK), and we heard some of you wanted to give it a go.

This high-intensity workout can be completed at home or in the gym and will take just 28 minutes with a few pieces of equipment such as a yoga mat, bench, step and medicine ball to get started. If you're working out with the Sweat app, you can select what equipment you have available and use the Automatic Exercise Substitutions feature.  

Circuit 1 4 Exercises / 7 minutes

1. Jump Lunge

40 REPS


2. Split Squat

20 REPS


3. 180 Jump Squat

20 REPS 10 Per Side


4. Squat & Press

15 REPS


Circuit 2 4 Exercises / 7 minutes

1. X Hop

20 REPS


2. Knee-Up

30 REPS 15 Per Side


3. Double-Pulse Bench Jump

15 REPS


4. Half Burpee & Knee-Up

20 REPS 10 Per Side


Circuit 3 4 Exercises / 7 minutes

1. Jump Lunge

40 REPS


2. Split Squat

20 REPS


3. 180 Jump Squat

20 REPS 10 Per Side


4. Squat & Press

15 REPS


Circuit 4 4 Exercises / 7 minutes

1. X Hop

20 REPS


2. Knee-Up

30 REPS 15 Per Side


3. Double-Pulse Bench Jump

15 REPS


4. Half Burpee & Knee-Up

20 REPS 10 Per Side


OG Kayla

OG Kayla is the original high-intensity program that helped so many women to kickstart their fitness journey and level up their training. The Sweat Community has been asking us to bring it back for years, and now all 12 weeks are available exclusively in the Sweat app.

* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

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