If you don't know Kayla Itsines as the woman who has single-handedly whipped hundreds into shape via her Bikini Body Guides and Sweat With Kayla app (free), you'll at least know this: her abs are LEGIT. (The rest of her well-trained body is too, obvs.)
No surprises then that Allure recently tapped the Insta-famous personal trainer for a custom 10-minute routine designed to work the entire body. The routine is made up of two five-minute circuits consisting of three exercises each. To start, set a timer and repeat the first three exercises as many times as you can in five minutes, take a short (30-60 second) break, then attack the second circuit. Warning: The moves are *intense*. Still, 10 minutes? That's roughly a fifth of an ep of Serial, aka nothing.
Keep scrolling for the GIF tutorial!
Start in a push-up position on the floor, then transfer your weight into your hands and jump your feet in. As you stand up, propel your body upwards into a tuck jump bringing your knees your chest. Bend at the hips and knees to place your hands on the floor in front of you then jump your feet back out into the push-up position.
24 reps, 12 per side
Plant both feet on the floor slightly further than shoulder-width apart. Carefully take a big step back with your left foot. As you place your left foot on the floor, bend both knees to 90 degrees. Your front knee should be aligned with your ankle, and your back knee hovering just off of the floor. Extend both knees and transfer your weight completely onto your right foot. At the same time, lift up your left foot and bring your knee into your chest. Release your left leg from your chest and place it back on the floor behind you.
Plant both feet on the floor further than shoulder-width apart and with feet pointing outwards. Bend at both the hips and the knees, ensuring your knees point toward your toes. Continue bending your knees until your upper legs are parallel with the floor. Extend your legs slightly before returning to full squat position. Complete this action—called a pulse—two times. Push through your heels and return to a neutral standing position.
Start by placing both hands on the floor slightly further than shoulder width apart and both feet together behind you, resting on the balls of your feet. While maintaining a straight back and stabilising through your core, bend your elbows and lower your torso toward the floor until your arms form a 90-degree angle. Push through your chest and extend your arms to lift your body back into starting position. Jump both of your feet in, ensuring your feet remain shoulder-width apart and keeping your body weight on your hands, kick both of your feet back into starting position.
Start by lying on your back on the floor and engage your abdominal muscles by drawing your belly button in toward your spine. Keeping your feet together, contract your abdominal muscles and bend your legs to bring your knees into your chest. Slowly extend your legs until they're slightly off of the floor. Keeping your legs straight, raise your legs until they form a 90-degree angle with your hips. Slowly lower your legs until they are slightly off of the floor. Continue alternating between bent- and straight-leg raises for the specified number of repetitions.
Start by lying straight on your back on the floor with both arms extended above your head. Gently raise your legs off of the floor so that they form a 90-degree angle at your hips. Engage your core by drawing your belly button in toward your spine. Bring your hands up toward your feet, slowly lifting your head, shoulder blades, and torso off of the floor. Allow your hands to meet your toes before releasing your torso and laying back down on the floor with your arms extended above your head.
Watch Kayla teach the Allure crew how to complete a workout in the office here.
Opening image: POPSUGAR Australia