Η 25χρονη ελληνοαυστραλέζα βασίλισσα της γυμναστικής και πολυβραβευμένη personal trainer Kayla Itsines (Κέιλα Ιντσίνες) σπάει το instragram κάθε φορά που ποστάρει μια φωτογραφία της με κοιλιακούς. Έχει ήδη γράψει βιβλίο με τίτλο The Bikini Body 28 Day Healthy Eating & Lifestyle Guide, ανήκει στους 10 ανθρώπους στην Αυστραλία που τους εμπνέει και έχει καταφέρει να χτίσει μία αυτοκρατορία γύρω από την υγιεινή διατροφή και τη σωματική άσκηση. Έχει τουλάχιστον 6,6 εκατομμύρια followers στο Instagram και σύμφωνα με τους NY Times είναι το μεγαλύτερο αστέρι του fitness στα social media. Το Instagram της είναι γεμάτο από fitness ispiration quotes και φωτογραφίες με τους κοιλιακούς της μαζί με τις μεταμορφώσεις γυναικών οι οποίες ακολούθησαν τις 28λεπτες προπονήσεις της υψηλής έντασης, που κυκλοφόρησε για πρώτη φορά το 2014 στο βιβλίο της.

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#SWEATNATION ladder challenge number 2!! This time it's ARMS. If you are short on time and looking for a quick arm burn, this ladder workout is a GREAT way to work your shoulders, biceps AND triceps. If you want a SERIOUS challenge, try adding this to the end of your regular resistance workout to finish STRONG 💪🏻. ⁣ ⁣ Perform 1 rep of each exercise, then 2, then 3, until you get to 10! ⁣ ⁣ Bicep Curl – 1,2,3 etc ⁣ Shoulder Press – 1,2,3 etc⁣ ⁣ 🔥🔥🔥⁣

A post shared by KAYLA ITSINES (@kayla_itsines) on Aug 11, 2019 at 11:56pm PDT

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[[ FITBALL ]] 😊 I could not recommend MORE having a fit ball in the house. They are great for activating your core and the perfect addition to your regular body weight workout! Try adding a few of these into your next training session! 👏💪😁www.kaylaitsines.com/app

A post shared by KAYLA ITSINES (@kayla_itsines) on Apr 14, 2019 at 3:38pm PDT

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#BBG Week 2!! Who’s with me 😃💪🏻? Let’s smash this FULL BODY workout together!! I have modified a few of the exercises to suit my #postpartum needs but if you are well, not injured and feeling STRONG, follow along with the @SWEAT app to challenge yourself!!⁣ ⁣ Circuit 1 (circuit 1 & 3)⁣ ⁣ ✅Burpee > Modified Burpee – 10 reps⁣ ✅Jump Lunge > Reverse Lunge – 30 reps (15 reps per side)⁣ ✅Lay Down Push-Up > Lay-Down Push-Up (Knees) – 15 reps⁣ ✅Sumo Squat – 15 reps⁣ ⁣ Circuit 2 (circuit 2 & 4)⁣ ⁣ ✅Mountain Climber Push-Up (4:1) -15 reps⁣ ✅Straight-Leg Jackknife > Bent-Leg Jacknife – 15 reps⁣ ✅Skipping – 50 reps⁣ ✅Commando – 30 reps (15 reps per side)⁣ ⁣ 2 x 7-minute circuits as many laps as possible! Repeat to create 28-minute workout 🙌🏼.⁣ ⁣ www.kaylaitsines.com/app

A post shared by KAYLA ITSINES (@kayla_itsines) on Jul 16, 2019 at 3:39pm PDT

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#prepregnancy I am still not cleared for training yet ladies, so here’s an old FULL BODY BURN video🔥🔥🔥!⁣ ⁣ Whether you are a beginner in fitness or have been training for a while, this should seriously WORK your entire body. Try this for 3-4 rounds! Lower the reps and intensity to suit how you are feeling on the day! ⁣ ⁣ www.kaylaitsines.com/app

A post shared by KAYLA ITSINES (@kayla_itsines) on May 26, 2019 at 2:53pm PDT

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Recovery is IMPORTANT, especially if you plan to increase the frequency of your training or are getting back into routine after illness or time off. With #SWEATNATION beginning next week, including recovery as a part of your weekly fitness schedule is just one of the MANY healthy habits I will be encouraging you to focus on. Here’s a quick routine you can use to get you started 🙌🏼! ⁣ ⁣ ✅Quad Stretch – 60 seconds (30 seconds per side) ⁣ ✅Hamstring Stretch – 60 seconds (30 seconds per side) ⁣ ✅ITB Foam Roll – 60 seconds (30 seconds per side) ⁣ ✅Hamstring Foam Roll – 60 seconds ⁣ ✅Calf Foam Roll – 60 seconds⁣ ✅Wide Child's Pose – 60 seconds⁣ ⁣ https://sweat.onelink.me/VjFS/igsKIsweatnation2019

A post shared by KAYLA ITSINES (@kayla_itsines) on Jul 19, 2019 at 3:42pm PDT