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fitness

Full-Body Workout From BBG Zero Equipment

SWEAT - sweat.com
Full-Body Workout From BBG Zero Equipment
No Equipment Workout

Working out should be simple — and you should be able to do it anywhere, anytime, to fit in with your schedule. That’s why Sweat created no-equipment programs.

To give women everywhere more confidence to workout at home, Sweat Trainer Kayla Itsines has created a 34-week BBG Zero Equipment program, now available in the Sweat app

This program is designed to build your fitness, core stability and strength — it’s suitable for all fitness levels, whether you are just getting started or you workout regularly. 

The workouts are designed to use minimal space. This means you can do them even if you live in a small apartment, or if it’s a sunny day, you can do the workout outdoors or at your local park. 

Free no-equipment full-body Bootcamp workout

This free workout from the new program can help you to stay strong at home, even if you have no home gym equipment! Simply slip into some comfy workout clothes, find a space to work out, and you’re ready to go. 

Just because this workout program has no equipment doesn’t mean that it’s going to be easy — you can definitely still get results from no-equipment workouts! This workout follows Kayla’s signature Bootcamp training style, and it’s designed to push you. 

The workout will take around 28 minutes, and it consists of tri-sets, a circuit of three exercises, for lower-body, upper-body and core, followed by two supersets, where you alternate between two exercises, for upper body and lower body. Finally, you’ll finish with a full-body wrap up which has 14 exercises to strengthen your whole body. At this point you should feel like you’ve really been working hard!

Before you begin, take five minutes to warm-up your body using dynamic stretches to prepare the muscles you are about to use. Then you’re ready to choose your favourite workout playlist and begin the workout. 

Circuit 1 3 Exercises / 3 Laps

1. Pop Squat & Twist

30 SECS


2. Curtsy Lunge

30 SECS


3. Glute Bridge Walkout

30 SECS


Circuit 2 3 Exercises / 3 Laps

1. Plank Press

30 SECS


2. Yoga Push-Up

30 SECS


3. Plank Rotation

30 SECS


Circuit 3 3 Exercises / 3 Laps

1. Bent-Leg Jackknife

30 SECS


2. Alternating Superman

30 SECS


3. Commando

30 SECS


Circuit 4 2 Exercises / 2 Laps

1. Kneel to Jump Squat

30 SECS 15 Per Side


2. Plank Jacks

30 SECS


Circuit 5 2 Exercises / 2 Laps

1. Caterpillar Walk & Half Burpee

30 SECS


2. Extended Plank

30 SECS


Circuit 6 13 Exercises

1. Pop Squat & Twist

30 SECS


2. Curtsy Lunge

30 SECS


3. Glute Bridge Walkout

30 SECS


4. Plank Press

30 SECS


5. Yoga Push-Up

30 SECS


6. Plank Rotation

30 SECS


7. Bent-Leg Jackknife

30 SECS


9. Alternating Superman

30 SECS


10. Commando

30 SECS


11. Kneel to Jump Squat

30 SECS 15 Per Side


12. Plank Jacks

30 SECS


13. Caterpillar Walk & Half Burpee

30 SECS


14. Extended Plank

30 SECS


Being healthy doesn’t mean you have to go to the gym or spend hours working out. By setting aside just half an hour to exercise, a few times each week, you can notice a real difference in how you feel. 

After your workout, take a moment to cool down and remember to include some protein in your next meal to help with muscle recovery

You can reach your training goals at home, with no equipment

Using workouts like this one, you can begin working out at home with no equipment. Using bodyweight exercises, with the guidance of an expert personal trainer,  you can increase your fitness and strength. 

Kayla Itsines’ BBG Zero Equipment program is a high-intensity training program, but if you’re looking for a gentler way to stay fit and healthy there are lots of options. For example, yoga is a training style you can use to build strength and flexibility, and it doesn’t require any equipment. 

You might also consider Pilates to build your core strength in the comfort of your home. For a cardio workout you can do at home, be inspired by these low-impact cardio exercises that will get your heart rate up. 

When you’re looking for motivation and support to begin or continue your fitness journey when you are part of the Sweat Community you never have to train alone. 

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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