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The 14-Minute Kayla Itsines Workout to Prep for Any Big Event

Whether it's an upcoming wedding or vacation you've been planning, there's nothing like a big, exciting event to kick your training into high gear. Let's be real: With the social media documentation that will live on well after the day is over, everyone wants to feel good in that strapless dress. That's why we tapped Australian celeb trainer Kayla Itsines (you may know her as the Instagram celeb who started an Instagram movement with her Bikini Body Guide and who continues to dominate the fitness world with her Sweat with Kayla app.) to share some head-to-toe toning moves that will take your workout to the next level. (Next up, try her do-anywhere 7-minute circuit!)

And remember, as much pressure as you might put on yourself for that looming date, fight the urge to make any drastic changes, and instead focus on developing realistic habits that will help you feel confident, fit, and healthy—and that you can actually maintain, Itsines says. "A personal mission of mine is to ensure women all around the world know that fads and 'quick­fixes' are not a healthy solution long­term. It's important for women not to look at being healthy and fit as a 'diet' with an expiration date, but instead as a permanent lifestyle change," she says. 

Start incorporating these moves into your routine now and you'll ensure that you feel as good as you look, well after the big trip or event is over.

How it works: This workout consists of two rounds of one circuit, each lasting seven minutes. Start by setting your timer for seven minutes and aim to complete the exercises in the below circuit as many times as you can before the timer goes off. Once completed, take a 30-second break. Reset your timer to seven minutes and complete the circuit again for your full 14-minute workout! While you're aiming to complete each exercise as quickly as possible, it is important that you maintain proper form throughout.

Total Time: up to 15 minutes

You will need: Bench, Mat

1. Mountain Climber + Push-Up

A.

Place both hands on the floor slightly further than shoulder width apart and feet together behind you, resting on the balls of your feet.

B.

Keeping your left foot on the floor, bend your right knee and bring it in towards your chest. Extend your right leg and return to starting position. Keeping your right foot on the floor, bend your left knee and bring it in towards your chest. Extend your left leg and return to starting position. Continue alternating between right and left for four reps.

C.

Bend your elbows and lower your torso towards the floor so that your arms form a 90-degree angle. Ensure that you maintain a straight back and stabilize through your abdominal muscles.

D.

Push through your chest and extend your arms to lift your body back into starting position. Continue alternating between mountain climbers and push-ups.

Sets:

2

Reps:

15

2. X Hop

A.

Plant both feet on the floor slightly further than shoulder-width apart. 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 between 45 and 90 degrees of your hips. This is called squat position.

B.

Propel your body upwards into the air. Extend and reposition both of your legs to land in a lunge position with your left leg forward and right leg back. Ensure that your weight is distributed equally between both legs.

C.

Immediately propel your body upwards into the air again. Extend and reposition both of your legs to land back into squat position.

D.

Immediately propel your body upwards into the air again. Extend and reposition both of your legs to land in a lunge position with your right leg forward and left leg back. Continue alternating between lunge and squat movements. (Each movement of the feet is equivalent to one rep.)

Sets:

2

Reps:

20

3. Straight Leg Sit Up + Twist

A.

Start by lying straight on your back on the floor, with both arms extended above your head. Place both hands behind your earlobes. Engage your abdominal muscles by drawing your belly button in towards your spine.

B.

Keeping your heels firmly planted on the floor, slowly lift your head, shoulder blades, and torso off of the floor. Ensure that it is your abdominals that initiate the movement, and that you do not use your arms to 'swing' your torso up. As you sit up, extend your left arm and twist over the right side of your body, as shown.

C.

Slowly untwist and lower your torso back into starting position.

D.

Repeat using your right arm and twisting over the left side of your body. Continue alternating between left and right.

Sets:

2

Reps:

20

4. Negative Tricep Dip

A.

Start seated on a bench. Position your hands on the edge of the bench under your glutes and directly below your shoulders. Ensure that your fingers are facing forwards. Shift your glutes forwards off of the bench.

B.

Taking a full three seconds, slowly lower your body by bending at the elbow until you create a 90-degree angle with your arms. Ensure that your shoulders, elbows, and wrists remain in line with one another at all times.

C.

Taking one second, push through the heel of your hand and quickly extend your arms to return to starting position. Avoid using your legs to assist you and always try and maintain an upright position.

Sets:

2

Reps:

15

5. Split Squat

A.

Plant both feet together on the floor. This is your starting position.

B.

Bend your knees slightly and propel your body upwards into the air.

C.

Reposition your legs so that your feet land in sumo (wide) squat position. Continue bending your knees until your upper legs are parallel with the floor, ensuring that your back remains between 45 and 90 degrees of your hips. Propel your body upwards into the air again. Reposition your legs to bring your feet together and land in a neutral standing position, ensuring that you maintain "soft" knees to prevent injury. Repeat for the specified number of reps.

Sets:

2

Reps:

15

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