{"id":29352,"date":"2025-10-10T20:16:28","date_gmt":"2025-10-10T20:16:28","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=29352"},"modified":"2025-10-10T20:16:30","modified_gmt":"2025-10-10T20:16:30","slug":"kayla-itsines-12-week-workout-plan-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/kayla-itsines-12-week-workout-plan-with-pdf","title":{"rendered":"Kayla Itsines&#8217; Inspired 12-Week Workout Plan (with PDF)"},"content":{"rendered":"\n<p>I&#8217;ve designed a comprehensive 12-week workout plan inspired by Kayla Itsines, a popular name in the fitness industry. She is a fitness trainer, entrepreneur, and co-creator of the Bikni Body Guide (BBG), as well as the founder of Sweat.com. <\/p>\n\n\n\n<p>This program involves a <a href=\"https:\/\/thefitnessphantom.com\/hybrid-workout-program-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"17615\" rel=\"noreferrer noopener\">combination of strength, cardio, and stretching exercises<\/a>. It is designed especially for females who want to get in shape and move freely.<\/p>\n\n\n\n<p>If you are one of her admirers and want to try her program, save this routine.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kayla Itsines Program Summary<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td>Exercise Type<\/td><td>Resistance, Cardio, and Stretching<\/td><\/tr><tr><td>Equipment Needed<\/td><td>Dumbbells, Mat, and Bands<\/td><\/tr><tr><td>Sessions per Week<\/td><td>Six<\/td><\/tr><tr><td>Duration per Session<\/td><td>25-40 minutes<\/td><\/tr><tr><td>Program Goal<\/td><td>Build Muscle and Endurance &amp; Improve Appearance<\/td><\/tr><tr><td>Program Difficulty<\/td><td>Beginner to Intermediate<\/td><\/tr><tr><td>Experienced Needed<\/td><td>Intermediate to Advanced<\/td><\/tr><tr><td>Target Gender<\/td><td>Females (preferable)<\/td><\/tr><tr><td>Suitable Age Group<\/td><td>16-40 years<\/td><\/tr><tr><td>Program Duration<\/td><td>12 Weeks<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>12-Week Fitness Enhancement Workout Plan inspired by Kayla Itsines<\/strong><\/h2>\n\n\n\n<p>This program involves exercising six times weekly, with 3 sessions for strength training, two for cardio, and one for stretching in the first eight weeks, and 4 sessions for resistance training and cardio each in the last 4 weeks.<\/p>\n\n\n\n<p style=\"text-transform:uppercase\"><strong>Instructions:<\/strong><\/p>\n\n\n\n<p>Complete a 28-minute workout. Each workout consists of two different 7-minute circuits.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Warm-Up (5 minutes):<\/strong> Do <a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"10938\" rel=\"noreferrer noopener\">light cardio<\/a> (like jogging in place) and <a href=\"https:\/\/thefitnessphantom.com\/dynamic-warm-up-exercises-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"22167\" rel=\"noreferrer noopener\">dynamic stretches<\/a> (like leg swings and arm circles).<\/li>\n\n\n\n<li><strong>Circuit 1 &amp; 2 (28 minutes):<\/strong> Set a timer for 7 minutes and complete the exercises in the circuit as many times as you can before the timer runs out. Rest for 60 seconds, then do the same in the second circuit.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Weeks 1-4<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monday:<\/strong>&nbsp;Lower Body Strength Training<\/li>\n\n\n\n<li><strong>Tuesday:<\/strong>&nbsp;Low-Intensity Cardio<\/li>\n\n\n\n<li><strong>Wednesday:<\/strong>&nbsp;Upper Body Strength Training<\/li>\n\n\n\n<li><strong>Thursday:<\/strong>&nbsp;Low-Intensity Cardio<\/li>\n\n\n\n<li><strong>Friday:<\/strong>&nbsp;Full Body Strength Training<\/li>\n\n\n\n<li><strong>Saturday:<\/strong>&nbsp;Stretching<\/li>\n\n\n\n<li><strong>Sunday:<\/strong>&nbsp;OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday: Lower Body Strength Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Circuit 1<\/th><th>Circuit 2<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/youtu.be\/zUvfvd-f6Dg\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/zUvfvd-f6Dg\" rel=\"noreferrer noopener\">Pop Squat &amp; Twist<\/a> (12 reps)<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-leg-exercises-and-workout#9_Reverse_Lunge\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/calisthenics-leg-exercises-and-workout#9_Reverse_Lunge\" rel=\"noreferrer noopener\">Jump Lunge<\/a> (8 reps per side)<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-leg-exercises-and-workout#9_Reverse_Lunge\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/calisthenics-leg-exercises-and-workout#9_Reverse_Lunge\" rel=\"noreferrer noopener\">Reverse Lunge<\/a> (10 reps per side)<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-leg-exercises-and-workout#3_Lateral_Lunges\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/calisthenics-leg-exercises-and-workout#3_Lateral_Lunges\" rel=\"noreferrer noopener\">Lateral Lunge<\/a> (10 reps per side)<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-leg-exercises-and-workout#5_Glute_Bridge\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/calisthenics-leg-exercises-and-workout#5_Glute_Bridge\" rel=\"noreferrer noopener\">Glute Bridge<\/a> (15 reps)<\/td><td><a href=\"https:\/\/youtu.be\/SrYRBhTPZeA\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/SrYRBhTPZeA\" rel=\"noreferrer noopener\">Double-Pulse Squat<\/a> (15 reps)<\/td><\/tr><\/tbody><tfoot><tr><td><strong>Total 2 rounds<\/strong><\/td><td><strong>Total 2 rounds<\/strong><\/td><\/tr><\/tfoot><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tuesday: Low-Intensity Cardio<\/strong><\/h4>\n\n\n\n<p>Perform one or two of the following exercises for 20-30 minutes at a low to medium pace.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Brisk Walking<\/strong> (Walk at a pace that elevates your heart rate but doesn&#8217;t leave you breathless)<\/li>\n\n\n\n<li><strong>Cycling <\/strong>(use a stationary bike or cycle outdoors at a steady pace)<\/li>\n\n\n\n<li><strong>Elliptical Cross Trainer <\/strong><\/li>\n\n\n\n<li><strong>Swimming<\/strong><\/li>\n\n\n\n<li><strong>Rowing<\/strong><\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday: Upper Body Strength Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Circuit 1<\/th><th>Circuit 2<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/youtu.be\/pBpcNpjHh2s\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/pBpcNpjHh2s\" rel=\"noreferrer noopener\">Lie-down Press-up<\/a> (10 reps)<\/td><td><a href=\"https:\/\/youtu.be\/Z4WNSmm19wk\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/Z4WNSmm19wk\" target=\"_blank\" rel=\"noreferrer noopener\">Alternating Superman<\/a> (10 per side)<\/td><\/tr><tr><td>Mountain Climber (10 reps per side)<\/td><td><a href=\"https:\/\/www.youtube.com\/shorts\/KWoJLHHlACI?feature=share\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/shorts\/KWoJLHHlACI?feature=share\" rel=\"noreferrer noopener\">Commando\/Plank to Up<\/a> (10 reps per side)<\/td><\/tr><tr><td>Bent-leg Raise (15 reps)<\/td><td>Banded 1-Arm Seated Row (10 per side)<\/td><\/tr><\/tbody><tfoot><tr><td><strong>Total 2 rounds<\/strong><\/td><td><strong>Total 2 rounds<\/strong><\/td><\/tr><\/tfoot><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday: Low-Intensity Cardio<\/strong><\/h4>\n\n\n\n<p>Perform one or two of the following exercises for 20-30 minutes at a moderate pace.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Brisk Walking<\/strong><\/li>\n\n\n\n<li><strong>Cycling<\/strong><\/li>\n\n\n\n<li><strong>Elliptical Cross Trainer<\/strong><\/li>\n\n\n\n<li><strong>Swimming<\/strong><\/li>\n\n\n\n<li><strong>Rowing<\/strong><\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday: Full Body Strength Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Circuit 1<\/th><th>Circuit 2<\/th><\/tr><\/thead><tbody><tr><td>Burpee 10 reps<\/td><td>Jump Squat (15 reps)<\/td><\/tr><tr><td>Reverse Lunge to Knee-up (10 reps per side)<\/td><td>Caterpillar Walk (10 reps)<\/td><\/tr><tr><td>Plank to Knee Tap (10 reps per side)<\/td><td>Bent-leg Jackknife (15 reps)<\/td><\/tr><\/tbody><tfoot><tr><td><strong>Total 2 rounds<\/strong><\/td><td><strong>Total 2 rounds<\/strong><\/td><\/tr><\/tfoot><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Saturday: Stretching<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Circuit 1<\/th><th>Circuit 2<\/th><\/tr><\/thead><tbody><tr><td>15-sec Warrior I<\/td><td>Standing Quad Stretch (10-sec per side)<\/td><\/tr><tr><td>15-sec Downward Facing Dog<\/td><td>Child\u2019s Pose (15-second stretch)<\/td><\/tr><tr><td>15-sec Upward Salute<\/td><td>Knee to Chest Stretch (10-second\/side)<\/td><\/tr><tr><td>Cat Cow Pose (5 reps each with 5-second hold)<\/td><td>Cobra Pose (15-second stretch)<\/td><\/tr><\/tbody><tfoot><tr><td><strong>Total 2 rounds<\/strong><\/td><td><strong>Total 2 rounds<\/strong><\/td><\/tr><\/tfoot><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Weeks 5-8<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monday:<\/strong>&nbsp;Lower Body Strength Training<\/li>\n\n\n\n<li><strong>Tuesday:<\/strong>&nbsp;Low-Intensity Cardio<\/li>\n\n\n\n<li><strong>Wednesday:<\/strong>&nbsp;Upper Body Strength Training<\/li>\n\n\n\n<li><strong>Thursday:<\/strong>&nbsp;Low-Intensity Cardio<\/li>\n\n\n\n<li><strong>Friday:<\/strong>&nbsp;Full Body Strength Training<\/li>\n\n\n\n<li><strong>Saturday:<\/strong>&nbsp;Stretching<\/li>\n\n\n\n<li><strong>Sunday:<\/strong>&nbsp;OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday:&nbsp;Lower Body Strength Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Circuit 1<\/th><th>Circuit 1<\/th><\/tr><\/thead><tbody><tr><td>DB Goblet Squat (15 reps)<\/td><td>Front Lunges (10\/leg)<\/td><\/tr><tr><td>Dumbbell RDL (12 reps)<\/td><td>Lying Leg Curls (15 reps)<\/td><\/tr><tr><td>Glute Bridge (15 reps)<\/td><td>Single Leg Calf Raises (10\/leg)<\/td><\/tr><\/tbody><tfoot><tr><td><strong>2-3 rounds<\/strong><\/td><td><strong>2-3 rounds<\/strong><\/td><\/tr><\/tfoot><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tuesday:&nbsp;Low-Intensity Cardio<\/strong><\/h4>\n\n\n\n<p>Perform one or two of the following exercises for 20-30 minutes at a moderate pace.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Brisk Walking<\/strong><\/li>\n\n\n\n<li><strong>Cycling<\/strong><\/li>\n\n\n\n<li><strong>Elliptical Cross Trainer<\/strong><\/li>\n\n\n\n<li><strong>Swimming<\/strong><\/li>\n\n\n\n<li><strong>Rowing<\/strong><\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday:&nbsp;Upper Body Strength Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Circuit 1<\/th><th>Circuit 2<\/th><\/tr><\/thead><tbody><tr><td>Squat Clean &amp; Press (15 reps)<\/td><td>Sit Ups (20 reps)<\/td><\/tr><tr><td>Tricep Dips (15 reps)<\/td><td>Mountain Climber Push Up (4 MC + 1 PU)<\/td><\/tr><tr><td>Commando (12 reps per side)<\/td><td>Leg Raises (15 reps)<\/td><\/tr><tr><td>Straight leg Jackknife (20 reps)<\/td><td>Lay Down Push Up (15 reps)<\/td><\/tr><\/tbody><tfoot><tr><td><strong>Total 2 rounds<\/strong><\/td><td><strong>Total 2 rounds<\/strong><\/td><\/tr><\/tfoot><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday:&nbsp;Low-Intensity Cardio<\/strong><\/h4>\n\n\n\n<p>Perform one or two of the following exercises for 20-30 minutes at a moderate pace.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Brisk Walking<\/strong><\/li>\n\n\n\n<li><strong>Cycling<\/strong><\/li>\n\n\n\n<li><strong>Elliptical Cross Trainer<\/strong><\/li>\n\n\n\n<li><strong>Swimming<\/strong><\/li>\n\n\n\n<li><strong>Rowing<\/strong><\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday:&nbsp;Full Body Strength Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Circuit 1<\/th><th>Circuit 2<\/th><\/tr><\/thead><tbody><tr><td>Medicine Ball Squat &amp; Press (15 reps)<\/td><td>Burpees (10 reps)<\/td><\/tr><tr><td>Step Up to Knee Lift (15 reps per side)<\/td><td>Weigthed Step Up (15 reps per leg)<\/td><\/tr><tr><td>Bicycle Crunch (20 reps per side)<\/td><td>Straight Leg Sit Ups (15 reps)<\/td><\/tr><tr><td>Walking Lunges (12 reps per leg)<\/td><td>Push-ups (15 reps)<\/td><\/tr><\/tbody><tfoot><tr><td><strong>Total 2 rounds<\/strong><\/td><td><strong>Total 2 rounds<\/strong><\/td><\/tr><\/tfoot><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Saturday:&nbsp;Stretching<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Circuit 1<\/th><th>Circuit 2<\/th><\/tr><\/thead><tbody><tr><td>15-sec Warrior I<\/td><td>Standing Quad Stretch (10-sec per side)<\/td><\/tr><tr><td>15-sec Downward Facing Dog<\/td><td>Child\u2019s Pose (15-second stretch)<\/td><\/tr><tr><td>15-sec Upward Salute<\/td><td>Knee to Chest Stretch (10-second\/side)<\/td><\/tr><tr><td>Cat Cow Pose (5 reps each with 5-second hold)<\/td><td>Cobra Pose (15-second stretch)<\/td><\/tr><\/tbody><tfoot><tr><td><strong>Total 2 rounds<\/strong><\/td><td><strong>Total 2 rounds<\/strong><\/td><\/tr><\/tfoot><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Weeks 9-12<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monday:<\/strong>&nbsp;Push Workout &amp; Cardio<\/li>\n\n\n\n<li><strong>Tuesday:<\/strong>&nbsp;Legs &amp; Cardio<\/li>\n\n\n\n<li><strong>Wednesday:<\/strong>&nbsp;Arms &amp; Abs<\/li>\n\n\n\n<li><strong>Thursday:<\/strong>&nbsp;Pull Workout<\/li>\n\n\n\n<li><strong>Friday:<\/strong>&nbsp;Legs and Cardio<\/li>\n\n\n\n<li><strong>Saturday:<\/strong>&nbsp;HIIT &amp; Stretching<\/li>\n\n\n\n<li><strong>Sunday:<\/strong>&nbsp;OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday:&nbsp;Push Workout &amp; Cardio<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Circuit 1<\/th><th>Circuit 2<\/th><\/tr><\/thead><tbody><tr><td>Mountain Climber (15 reps per side)<\/td><td>Alternating High Knee Tap (10\/side)<\/td><\/tr><tr><td>DB Push Press (10-12 reps)<\/td><td>Incline DB Press (12-15 reps)<\/td><\/tr><tr><td>Bridge Press (15 reps)<\/td><td>Burpees (6-8 reps)<\/td><\/tr><tr><td>DB Skull Crusher (15 reps)<\/td><td>Side Plank Dips (10 reps per side)<\/td><\/tr><\/tbody><tfoot><tr><td><strong>2-3 rounds<\/strong><\/td><td><strong><strong>2-3 rounds<\/strong><\/strong><\/td><\/tr><\/tfoot><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tuesday:&nbsp;Legs and Cardio<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Circuit 1<\/th><th>Circuit 2<\/th><\/tr><\/thead><tbody><tr><td>Jump Squats (15 reps)<\/td><td>X Jump Squat (8 reps per side)<\/td><\/tr><tr><td>Squats (15 reps)<\/td><td>Burpees (10 reps)<\/td><\/tr><tr><td>Lunges (12 reps per leg)<\/td><td>Weighted Step Ups (12 reps per leg)<\/td><\/tr><tr><td>Step Up to Knee Up (12 reps per leg)<\/td><td>Medicine Ball Squat to Press (15 reps)<\/td><\/tr><\/tbody><tfoot><tr><td><strong>Total 2 rounds<\/strong><\/td><td><strong>Total 2 rounds<\/strong><\/td><\/tr><\/tfoot><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday:&nbsp;Arms &amp; Abs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Circuit 1<\/th><th>Circuit 2<\/th><\/tr><\/thead><tbody><tr><td>Push Ups (15 reps)<\/td><td>Mountain Climbers (20 reps per side)<\/td><\/tr><tr><td>Medicine Ball Squat &amp; Press (15 reps)<\/td><td>Ab Bikes\/Bicycle (20 reps per side)<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/pBpcNpjHh2s\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/pBpcNpjHh2s\" rel=\"noreferrer noopener\">Lay Down Push Ups<\/a> (15 reps)<\/td><td>Sit-Up with Twist (15 reps per side)<\/td><\/tr><tr><td>Triceps Dips (12 reps per leg)<\/td><td>Straight Leg Sit Ups (15 reps)<\/td><\/tr><\/tbody><tfoot><tr><td><strong>Total 2 rounds<\/strong><\/td><td><strong>Total 2 rounds<\/strong><\/td><\/tr><\/tfoot><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Thursday:&nbsp;Pull Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Circuit 1<\/th><th>Circuit 2<\/th><\/tr><\/thead><tbody><tr><td>Bent-over DB Row (15 reps)<\/td><td>Rear Delt DB Row (15 reps)<\/td><\/tr><tr><td>Alternating Suprman (10 reps per side)<\/td><td>Floor IYT Raises (6-8 reps)<\/td><\/tr><tr><td>Concentration Curls (10 reps per arm)<\/td><td>DB Hang Clean (10-12 reps)<\/td><\/tr><\/tbody><tfoot><tr><td><strong>2-3 rounds<\/strong><\/td><td><strong><strong>2-3 rounds<\/strong><\/strong><\/td><\/tr><\/tfoot><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday:&nbsp;Legs and Cardio<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Circuit 1<\/th><th>Circuit 2<\/th><\/tr><\/thead><tbody><tr><td>Burpees (10 reps)<\/td><td>Jumping Rope (2 minutes)<\/td><\/tr><tr><td>Jump Lunges (10 reps per leg)<\/td><td>Walking Lunges (12 reps per leg)<\/td><\/tr><tr><td>Knee Ups (12 reps per leg)<\/td><td><a href=\"https:\/\/youtu.be\/3y0GaQkYxP0\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/3y0GaQkYxP0\" rel=\"noreferrer noopener\">Raised Reverse Lunges<\/a> (15 reps per leg)<\/td><\/tr><tr><td>Sumo Squats (15 reps)<\/td><td>Jump Squats (15 reps)<\/td><\/tr><\/tbody><tfoot><tr><td><strong>Total 2 rounds<\/strong><\/td><td><strong>Total 2 rounds<\/strong><\/td><\/tr><\/tfoot><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Saturday:&nbsp;High Intensity Cardio &amp; Stretching<\/strong><\/h4>\n\n\n\n<p><strong>High-Intensity Cardio<\/strong><\/p>\n\n\n\n<p>Rest for one minute between each circuit. And for the last set, take a 30-60 second break in the middle, so you can train at higher intensity.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Circuit<\/th><th>Exercises (30 seconds each)<\/th><th>Rounds<\/th><\/tr><\/thead><tbody><tr><td><strong>1<\/strong><\/td><td>Kneel to Knee-Up, Lateral Lunge, &amp; Glute Bridge Walkout<\/td><td>3<\/td><\/tr><tr><td><strong>2<\/strong><\/td><td>Plank Press, Rocking Chair Push-Up, High Plank + Alternating Superman<\/td><td>3<\/td><\/tr><tr><td><strong>3<\/strong><\/td><td>Bent-Leg Jackknife, Superman Hold, &amp; Half Burpee<\/td><td>3<\/td><\/tr><tr><td><strong>4<\/strong><\/td><td>Lateral Bound &amp; Glute Bridge<\/td><td>2<\/td><\/tr><tr><td><strong>5<\/strong><\/td><td>Lateral Shoot Through &amp; Plank<\/td><td>2<\/td><\/tr><tr><td><strong>6<\/strong><\/td><td>Perform all 13 exercises from the previous circuits back-to-back.<\/td><td>1<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Stretching<\/strong>:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Circuit 1<\/th><th>Circuit 2<\/th><\/tr><\/thead><tbody><tr><td>15-sec Warrior I<\/td><td>Standing Quad Stretch (10-sec per side)<\/td><\/tr><tr><td>15-sec Downward Facing Dog<\/td><td>Seated Forward Bend (15-second)<\/td><\/tr><tr><td>15-sec Upward Salute<\/td><td>Bird Dog Plank (10-second\/side)<\/td><\/tr><tr><td>Glute Bridge (15-second hold)<\/td><td>Cobra Pose (15-second stretch)<\/td><\/tr><\/tbody><tfoot><tr><td><strong>Total 2 rounds<\/strong><\/td><td><strong>Total 2 rounds<\/strong><\/td><\/tr><\/tfoot><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Frequently Asked Questions (FAQs)<\/strong><\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1760025623135\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>Is This Program Suitable for Beginners?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>This program involves circuit training, which can be challenging for beginners. If you are starting out, don&#8217;t follow everything as mentioned. Train at your own pace and bolster your foundational strength. Progress gradually by reducing rest time between sets or increasing activity time.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1760027179439\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>Is There a Diet Plan I Need to Follow?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>Diet is as crucial as workout, whether you want to gain muscle or lose fat.   I&#8217;ve designed a meal plan for both fitness goals. Follow this <a href=\"https:\/\/thefitnessphantom.com\/12-week-weight-loss-meal-plan-with-pdf\" data-type=\"post\" data-id=\"16029\" target=\"_blank\" rel=\"noreferrer noopener\">low-calorie meal plan<\/a> if you want to lose fat, and a <a href=\"https:\/\/thefitnessphantom.com\/12-week-weight-gain-meal-plan-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"28696\" rel=\"noreferrer noopener\">higher-calorie program<\/a> to gain weight and muscle.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1760027814593\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>How to Progressively Overload?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>There are various ways to make your workout challenging and level up your fitness. For example, you can increase the number of reps, decrease the rest time, and choose more advanced exercises. When you can complete all the circuits easily, it is time to progress your workout.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1760028495176\" class=\"rank-math-list-item\">\n<h4 class=\"rank-math-question \"><strong>Can I Build a Lot of Muscle with These Workouts?<\/strong><\/h4>\n<div class=\"rank-math-answer \">\n\n<p>This Kayla Itsines&#8217; training program is designed to enhance overall fitness. It focuses on improving cardiovascular health and functional fitness and building lean, toned muscle. While you will definitely get stronger, it won&#8217;t make you bigger like bodybuilders.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The Kayla Itsines&#8217; Inspired 12-Week Program PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-28df1afd-1a6c-4ac3-ac13-2fb80a11ab07\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/10\/Kayla-Itsines-Workout-Program.pdf\">Kayla Itsines Workout Program<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/10\/Kayla-Itsines-Workout-Program.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-28df1afd-1a6c-4ac3-ac13-2fb80a11ab07\" download>Download<\/a><\/div>\n","protected":false},"excerpt":{"rendered":"<p>I&#8217;ve designed a comprehensive 12-week workout plan inspired by Kayla Itsines, a popular name in the fitness industry. She is a fitness trainer, entrepreneur, and co-creator of the Bikni Body Guide (BBG), as well as the founder of Sweat.com. This program involves a combination of strength, cardio, and stretching exercises. It is designed especially for &#8230; <a title=\"Kayla Itsines&#8217; Inspired 12-Week Workout Plan (with PDF)\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/kayla-itsines-12-week-workout-plan-with-pdf\" aria-label=\"Read more about Kayla Itsines&#8217; Inspired 12-Week Workout Plan (with PDF)\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":29365,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,452],"tags":[545,543,381],"class_list":["post-29352","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-female-workout","tag-at-home-workout","tag-workout-for-women","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/29352","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=29352"}],"version-history":[{"count":13,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/29352\/revisions"}],"predecessor-version":[{"id":29369,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/29352\/revisions\/29369"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/29365"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=29352"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=29352"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=29352"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}