Feeling sore? That's okay. You're on Week 2 of the workout plan I created specifically for Refinery29's 2020 Clean Slate program. (You can find Week 1 here.) These workouts are all 28 minutes in length and are great if you are short on time.
Each workout in this series is made up of two circuits that contain four exercises each. Set a timer for seven minutes and complete the movements in Circuit 1, taking a 30-second rest at the end of each lap (a lap is all four exercises in a circuit) so you can maintain your form throughout the whole workout. (You should aim to complete as many rounds of each circuit as possible within the seven minutes.)
Then, rest for 60 seconds before beginning Circuit 2. Repeat both circuits again for a full 28-minute workout!
There are five days of workouts here, which are meant to be completed over the course of seven days. How you complete them, and in which order, is up to you, but I don't recommend that you do resistance workouts on consecutive days. Instead, you should aim to include a LISS (low intensity, steady state cardio) or recovery session on the days between resistance workouts to allow adequate recuperation.
In this slideshow, you'll find the workouts, reps, and accompanying videos. But if you need more detail on how to perform these exercises, please download Week 2 of the Kayla Itsines x Refinery29 PDF here.
EQUIPMENT: Dumbbells (5 - 10 lbs each), chair, and recovery band.
TIP: Short on time? Complete Circuit 1 and Circuit 2 for a quick 14 minute full-body workout. It might be speedy, but you'll still feel the burn!
Kayla Itsines is an Australia-based global fitness trainer with the SWEAT App.| Check out the food component of Clean Slate 2020, and our 30-day meditation challenge!
Day 1: Full Body
CIRCUIT 1:
Glute Bridge
12 reps
Push-Ups (Knees)
12 reps
Static Lunge
16 reps (8 per side)
Split Squat
10 reps
Rest
30 seconds
This is considered one circuit or lap! You should aim to complete as many laps as
possible within seven minutes for each resistance training circuit this week.
CIRCUIT 2:
X Plank
16 reps (8 per side)
Seated Row (Neutral, Rec. Band)
12 reps
Tricep Dip (Chair)
12 rep High Knees
High Knees
20 reps (10 per side)
Rest
30 seconds
Day 2: Full Body Recovery
This routine should take you 10-15 minutes total, and you should complete it once through.Glutes (Figure 4 Stretch)
60 seconds (30 per side)
TFL (Foam Roller)
60 seconds (30 per side)
Traps (Thoracic; Foam Roller)
40 seconds
Four-Point Thoracic Rotation
12 reps (6 per side)
Single-Leg Straight Leg Raise (Rec. Band)
16 reps (8 per side)
Glutes (Foam Roller)
80 seconds (40 per side)
Wide Child's Pose
40 seconds
Hip Flexor
80 seconds (40 per side)
Day 3: Legs
CIRCUIT 1:
Goblet Squat (Dumbbell)12 reps
Reverse Lunge & Knee Up
16 reps (8 per side)
In & Out Plank
10 reps
Single-Leg Glute Bridge
16 reps (8 per side)
Rest
30 seconds
CIRCUIT 2:
Double-Pulse Squat12 reps
Romanian Deadlift (Dumbbells)
12 reps
Glute Kickback
16 reps (8 per side)
Extended Side Plank (Knees)
40 seconds (20 per side)
Rest
30 seconds
Day 4: Lower Body Recovery
This routine should take you 10-15 minutes total, and you should complete it once through.Glutes
60 seconds (30 per side)
Calves (Foam Roller)
60 seconds (30 per side)
Hamstrings (Foam Roller)
60 seconds (30 per side)
Quads
80 SEC (40 per side)
Calves & Hamstrings
80 seconds (40 per side)
Single-Leg Straight Leg Raise (Rec. Band)
16 reps (8 per side)
Abductors (V-Sit)
40 seconds
Hip Flexor
80 SEC (40 per side)
Day 5: Arms & Abs
CIRCUIT 1:
Seated Single-Arm Row (Resistance Band)16 reps (8 per side)
Bent-Leg Raise
12 reps
Alternating Bicep Curl (Dumbbells)
16 reps (8 per side)
Incline Plank Rocks (Chair)
12 reps
Rest
30 seconds
CIRCUIT 2:
Lay-Down Push-Up (Knees)12 reps
Heel Taps
20 reps (10 per side)
Bent-Over Reverse Fly (Dumbbells)
12 reps
Incline Mountain Climber (Chair)
20 reps (10 per side)
Rest
30 seconds