Kayla Itsines’ new program, Strength at Home, makes it easy to build strength and muscle at home with basic equipment. This program mirrors the original gym version in terms of its format and exercises, but is designed for a home environment.
Where the gym version has cable machine glute kickbacks, the home version will have you doing them with a booty band. Barbell hip thrusts become dumbbell hip thrusts. The leg curl machine gets swapped for a lying dumbbell curl. You get the picture!
This leg workout is straight from the first week of the program and is perfect for building confidence, muscle tone, and functional fitness in your own space.
What you need:
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30 minutes (or more if you want to take longer rest breaks)
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A set of dumbbells
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A booty band
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Two steps (optional)
The format:
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We recommend starting with a five minute warm-up to prepare your body for the movement to come, whether that’s five minutes of jogging, jump rope or some dynamic stretches.
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The workout is simple – five exercises, three sets of each. You’ll stay on one exercise until you’ve finished all three sets before moving on to the next exercise.
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The goal is quality movement, so focus on moving with control and good form rather than speed. Rushing through the movements won’t help you get stronger!
Ready? Let’s do this.
Exercise 1
3 sets
Deficit Sumo Squats
12 reps
Rest
60 seconds
Exercise 2
3 sets
Wall Sit
30 second hold
Rest
60 seconds
Exercise 3
3 sets
Dumbbell Walking Lunges
24 reps/12 per side
Rest
60 seconds
Exercise 4
3 sets
Heels Elevated Goblet Squat
12 reps
Rest
60 seconds
Exercise 5
3 sets
Banded Fire Hydrants
30 reps/15 per side
Work out anywhere, anytime with YogaFokus
Ready for your first workout?
Strength simplified
Strength at Home with Kayla is now available exclusively in the YogaFokus app, with five weekly workouts to choose from to help you smash your strength goals without even leaving the house. Want to give it a go? Kick off your free 7-day trial today!