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Kayla Itsines's No-Equipment 500-Rep Challenge Workout

Level Up Your Workout With Kayla Itsines's 500-Rep Challenge

Are you ready to level up your workout with Kayla Itsines's 500-rep challenge? Zero equipment is needed, so there is nothing stopping you from getting in this sweat session! There are 10 exercises. You'll complete 25 reps of each, then do it all again for a total of 500 reps. Pace yourself in this workout and see if you can complete your second lap quicker than your first!

Move 1: Squat

  • Step 1: Plant both feet on the floor shoulder-width apart. This is your starting position.
  • Step 2: Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains within a 45- to 90-degree angle to your hips.
  • Step 3: Exhale. Push through your heels and extend your legs to return to the starting position.
  • Step 4: Repeat 25 repetitions

Move 2: Push-Up & Shoulder Tap

  • Step 1: Place both hands on the mat slightly farther than shoulder-width apart, with feet apart on the mat behind you, while resting on the balls of your feet. This is your starting position.
  • Step 2: Inhale and brace your core. Release your right hand and reach across your body to touch your left shoulder, ensuring that you brace your abdominals to keep your hips parallel to (in line with) the floor.
  • Step 3: Exhale as you lower your right hand to return to the starting position. Repeat this with the opposite hand and continue to alternate for four repetitions.
  • Step 4: Inhale and ensure your core remains engaged. Bend your elbows and lower your torso toward the floor so that your arms form a 90-degree angle. Ensure that you maintain a straight back and stabilise through your abdominal muscles.
  • Step 5: Exhale as you push through your chest and extend your arms to lift your body back into starting position.
  • Step 6: Repeat for 25 repetitions.

Move 3: Plank Jacks

  • Step 1: Plant both hands on the mat slightly farther than shoulder-width apart, feet together on the mat behind you while resting on the balls of your feet. This is your starting position.
  • Step 2: Jump both of your feet outward so that they are slightly wider than your hips, ensuring that your hips remain level.
  • Step 3: Jump both of your feet inward to return to the starting position.
  • Step 4: Repeat 25 reps, inhaling for one repetition and exhaling for one repetition.

Move 4: Jump Lunge

  • Step 1: Plant both feet on the floor shoulder-width apart. This is your starting position.
  • Step 2: Bend your knees slightly and propel your body up into the air. Land in a split stance with your left foot forward and your right leg back, ensuring that your feet remain shoulder-width apart. Immediately bend both knees to approximately 90 degrees. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor.
  • Step 3: Extend both knees and propel your body up into the air. Land in a split stance with your right foot forward and your left leg back, once again, ensuring that your feet remain shoulder-width apart. Immediately bend both knees to approximately 90 degrees.
  • Step 4: Extend both knees to propel your body up into the air. Land in a split stance with your left leg forward and right leg back.
  • Step 5: Continue alternating between left and right for 25 repetitions before returning to the starting position.

Move 5: X Mountain Climber

  • Step 1: Place both hands on the yoga mat shoulder-width apart and both feet together behind you, resting on the balls of your feet. This is your starting position.
  • Step 2: Keeping your right foot on the floor, bend your left knee and bring it into your chest and toward your right elbow. Extend your left leg to return to the starting position.
  • Step 3: Keeping your left foot on the floor, bend your right knee and bring it into your chest and toward your left elbow. Extend your right knee and return to the starting position.
  • Step 4: Continue alternating between left and right for 25 repetitions, inhaling for
    two repetitions and exhaling for two repetitions.

Move 6: Pop Squat

  • Step 1: Plant both feet together on the floor. This is your starting position.
  • Step 2: Inhale. Exhale. Push through your heels and propel your body upward into the air, extending your legs beneath you. Reposition your legs to land in a sumo squat position with your feet slightly farther than shoulder-width apart, ensuring that you maintain 'soft' knees to prevent injury. Bend your knees until your upper legs are parallel with the floor, ensuring that your back remains within a 45- to 90-degree angle to your hips.
  • Step 3: Inhale. Push through your heels and propel your body upward into the air, extending your legs beneath you. Reposition your legs to land in the starting position.
  • Step 4: Repeat for 25 reps.

Move 7: X Plank

  • Step 1: Place both hands on the floor shoulder-width apart and both feet apart behind you, resting on the balls of your feet. Brace your abdominals and maintain a neutral spine, ensuring that your hands are directly below your shoulders. This is your starting position.
  • Step 2: Inhale. While stabilizing through your abdominals, elevate your hips and release your left hand to reach toward your right foot (or as far as you can).
  • Step 3: Exhale. Lower your hips and place your left hand on the mat to return to the starting position.
  • Step 4: Inhale. While stabilizing through your abdominals, elevate your hips and release your right hand to reach toward your left foot (or as far as you can).
  • Step 5: Exhale. Lower your hips and place your right hand on the mat to return to the starting position.
  • Step 6: Continue alternating between left and right for 25 repetitions. Each repetition is equivalent to one touch of your hand to your foot.

Move 8: Ab Bike

  • Step 1: Start by lying straight on your back on a yoga mat with your legs extended out in front of you. Bend your elbows and place your hands behind your earlobes. Gently raise both legs and your head and shoulders off the mat. This is your starting position.
  • Step 2: While keeping your right leg extended, bend your left knee and draw it in toward your chest. At the same time, rotate your torso to the left to bring your right elbow to your knee.
  • Step 3: Untwist your torso and extend your left knee to return to the starting position. Immediately bend your right knee and draw it in toward your chest and rotate your torso to the right to bring your left elbow to your knee.
  • Step 4: Untwist your torso and extend your right knee to return to the starting position.
  • Step 5: Continue alternating between left and right for 25 repetitions, inhaling for four repetitions and exhaling for four repetitions.

Move 9: Alternating Lateral Lunge

  • Step 1: Plant both feet on the floor shoulder-width apart. This is your starting position.
  • Step 2: Inhale. Keeping your right foot on the floor, release your left foot and take a big step to your left. As you plant your foot on the floor, bend your left knee, ensuring that your right leg remains straight.
  • Step 3: Exhale. Extend your left knee and transfer your weight onto your right foot. Step your left foot inward to return to the starting position.
  • Step 4: Inhale. Keeping your left foot on the floor, release your right foot and take a big step to your right. As you plant your foot on the floor, bend your right knee, ensuring that your left leg remains straight.
  • Step 5: Exhale. Extend your right knee and transfer your weight onto your left foot. Step your right foot inward to return to the starting position.
  • Step 6: Continue alternating between left and right for 25 repetitions.

Move 10: Burpee

  • Step 1: Plant both feet on the mat shoulder-width apart. This is your starting position.
  • Step 2: Bend at both the hips and knees to place your hands on the mat on either side of your feet, ensuring that your spine remains in a neutral position.
  • Step 3: Inhale. Jump both of your feet backward so that your legs are completely extended behind you, resting on the balls of your feet. Your body should be in one straight line from your head to your heels.
  • Step 4: Jump both of your feet forward in between your hands, once again, ensuring that your feet remain shoulder-width apart.
  • Step 5: Exhale. Propel your body upward into the air. Extend your legs below you and your arms above your head.
  • Step 6: Inhale. Land in the starting position, ensuring that you maintain 'soft' knees to prevent injury.
  • Step 7: Repeat for 25 repetitions

Repeat this circuit one more time for 500 reps. Find more workouts from Kayla on the BBG Program in the Sweat App.

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