Kayla Itsines in Crop Top Reveals Effective Workout for Beginners

Kayla Itsines is showing off her abs – in a crop top and tiny bike shorts. In a new social media post the fitness expert and influencer flaunts her washboard abs. “This week,” she captioned the series of Instagram snaps. “You look fit, healthy and happy!” commented one of her followers. “Looking beautiful girl,” added another. How does the famous Aussie maintain her fit physique – including her flat belly? The Body Network has the details on her ab workout and other lifestyle habits.

This Is Her Beginner Core Workout

Kayla recently shared her Beginner Core Workout, “a workout you can smash out anywhere, anytime!” she told her followers. In the clip she demonstrates the following exercises, recommending three rounds:

• Hover - 30 seconds
• Shoulder Tap - 30 seconds
• Deadbug - 30 seconds
• Ab Bikes - 30 seconds
• Abdominal Curl - 30 seconds
• Side Plank - 45 seconds

HIIT Workouts

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Most of Kayla’s workouts are HIIT focused, like her ​​High Intensity with Kayla Itsines program, which consists of short but effective workouts. “I designed High Intensity with Kayla to help women everywhere achieve their fitness goals in workouts that require minimal equipment and only 28 minutes of your time — I wanted my program to be FLEXIBLE for women who have busy lives,” she says on her website. She also swears by a training method called progressive overload. As you progress and your fitness improves, the workouts become more challenging so that you can continue to achieve results.

Related: #1 Key Mistake I Made Before I Lost 60 Pounds

No Crash Diets

"My diet hasn’t really changed much over the course of my career," she recently told Women’s Health, adding that she doesn't count calories, restrict herself, or follow a specific diet plan. “I do not recommend trying to follow ‘diet trends’ that you don't enjoy, I don't think that restricting what you eat is a sustainable way to live. Once I tried to cut down my carbs to support Tobi (he was on a diet for a bodybuilding competition) and... it did not end well lol. I was craving sugar and junk food that I never usually like to eat!!”⁣ she added in an Instagram post.

Mediterranean Style Eating

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Kayla abides by the Mediterranean diet, filling her plate with lots of fresh fruit and vegetables, meat, fish, pasta, olive oil, lemon juice, and oregano. "I grew up in a Greek family in which food is the most important thing in the whole world," she told Women’s Health. "As a rule, I don’t think about what I need to eliminate from my diet. Rather than cutting things out, I would add good things in."

Related: I’m a Health Coach and This is My Easy Meal Plan for the Whole Week

Carbohydrates

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“Complex carbs like wholemeal bread, brown rice, quinoa or wholemeal pasta can provide your body with great nutrients and keep you fuller for longer. So you need to find what works for YOU, but don't be afraid to include carbs as part of your diet!⁣” Kayla wrote on Instagram.

No Intermittent Fast

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"I usually wake up hungry, so the first thing I want to do is eat, not train," Kayla told Women’s Health. "I want to make sure that I have enough fuel in my body to be able to work out.⁣⁣" Her go-to breakfast? "It's probably going to sound disgusting," she said, revealing that she loves "two pieces of toast with olive oil, anchovies, tomato, and olives on them.”

Related: 5 Female Fitness Gurus Who Prove That Lifting Weights Doesn’t Make You “Big”

Cheating on the Weekend

"I go out for breakfast every Saturday morning with my family and I order this dish every. single. time,” she told Women’s Health. She also can’t say no to Greek cakes when she is visiting her grandparents. "I'll never say no to [that]," she said.

Alex Rice is on fire in her latest workout video. In a new social media post the certified personal trainer and fitness influencer, who boasts over 1.1 million Instagram followers, shows off her enviable figure – including her rock hard abs – in a sports bra and leggings while executing an upper body workout. “You go girl! Hit those spicy spots. Keep rocking it! 🔥” commented Alexia Clark. “Those chest press dumbbells are as big as you are!! 😍” added Olivia Ostrom. Here is everything you need to know about her routine and all of her other health and fitness habits.

She Warms Up

“Let’s warm up for leg day 🔥 your body will thank you!!” she captioned a post. “Most people know they should warm up, but don’t always know where to begin! I got youuu 🫡 you don’t have to do this exact routine, but I’m hoping it will give you some ideas for your warm up. She explained that her “warm up is usually circuit style” and that she does 2 to 3 rounds “about 10 reps each side.”

Related: I’m a Dietitian and I Lost 100 Pounds With These Delicious Foods

She Eats Overnight Oats

Alex recently shared her recipe for peanut butter and jelly overnight oats.

Ingredients:

• 1/2 cup Old fashioned Oats
• 1/2 Milk of choice (I start with a 1/2 cup and add more if/when needed)
• 1 scoop @youcanbeam vanilla soft serve protein powder
• 1 tablespoon Chia seeds
• 1 tablespoon Honey
• 1 tablespoon PB
• 1 tablespoon your choice of jelly
• Topping: chopped strawberries

Directions:

• Add milk, chia seeds, honey and stir to combine
• Stir in your protein powder and oats
• Add your PB& J and swirl it in (don’t mix it in completely- the goal is to have swirls of pb&j throughout)
• Store in fridge in an air right container overnight or at least 3 hours
• Add your toppings when you’re ready to eat 🍓

She Isn’t Afraid of “Putting on too Much Muscle”

Alex is not afraid of “putting on too much muscle” by lifting weights. “Workout however you want to, I stand by that!!! But to answer your question, no I’m not worried about putting on too much muscle, thank you! Plus, I wish putting on muscle was that easy,” she says in a post.

She Started Her Journey with “Cardio and Abs”

Alex recommends starting small before working your way up to heavy weights. “I feel my strongest when I’m lowering my barbell to the ground or holding 45lb plates in each hand 😅but I did start at the gym doing cardio and abs. Eventually made my way to lifting and never looked back!!” she captioned a post.

Related: Benchmark Your Progress with Our Lean Body Mass Calculator

She Doesn’t Rush Through Her Workouts

Alex recommends taking your time when working out. “Take your workouts to the next level 😮‍💨 It’s easy to rush through a workout, but keep things controlled! Don’t let yourself go on autopilot when you’re lifting. Focus on that mind to muscle connection!” she wrote in a post, adding that you should not give up and instead, “push for that extra 1 or 2 reps,” and “do the exercises that are hard for you. It’s ok to fail, but how will you progress if you don’t keep trying!” she says.

Related: #1 Trick to Feel Full, Energized and Satisfied While Eating Food You Love, According to Nutritionist

Here Is Her Upper Body Workout

In her recent post, Alex shares an upper body workout. “We’re focusing on boulder shoulders, chest, and triceps! You can do this one at the gym or at home, let’s gooooo,” she writes in the caption.

FULL WORKOUT:

• 1a. Push Ups 4 sets | 10-12 reps *last set to failure*
• 2a. DB Seated Shoulder Press 3 sets | 6-8 reps
• 3a. Alt. Chest Press 3 sets | 8-10 (each) reps
• 4a. OH single arm Tricep Extensions 3 sets | 10-12 reps

FINISHER:

• 5a. Plate Twists 3 sets | 30 sec
• 5b. ISO Hold Shoulder Press 3 sets | 30 sec

💪🔥Body Booster: Don’t race through your workouts. Going slow and focusing on form can be just as effective – if not more – than going at a faster pace.

Alexia Clark is showing off some pretty impressive exercise moves. In a new social media post, the fitness trainer and influencer, who boasts over 2.4 million Instagram followers, flaunts her amazing figure and advanced athletic ability demonstrating some pretty advanced moves. “What do you think of these three body weight exercises?!” she asks her followers. “You’re on a whole other level of amazingness,” one of them commented. “Yeah this is super crazy,” added another. She also offered alternatives for beginners and intermediate levels. Here is everything you need to know about the workout.

First Exercise: Push Up Kick Up

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First she does a “push up kick up,” a complicated move. “This one was a lot harder than I thought it would be!” she writes about it. “In my personal opinion a great intermediate alternative for this would be using a TRX. Perform a push up and try to focus on having most of your weight in your hands. Try to keep your feet light. A great beginner alternative would be a hands elevated push up with a knee tuck at the top.”

RELATED:Emily Skye Shows Off Her Sculpted Curves and Reveals Her "Insecurities"

Push Up Pistol Squat

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The second exercise: Push up pistol squat. “A great intermediate alternative would be to use blocks or parallel bars for your hands perform a push up and the hop forward for a pistol squat or standard squat,” she writes. “A great beginner alternative would be a hands elevated burpee.”

Break Dancer

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The last exercise? Break dancer, “one of my all time faves,” she reveals. “An intermediate alternative would be to start in a crawl position and kick through at a slower pace. Try one side first to feel the movement. For my beginners mountain climbers are great! Even hands elevated focusing on directing your knee to the opposite elbow.”

She Eats Clean

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Alexia doesn’t follow any diet plans. “I just try to make sure I eat clean. I don't buy snack foods or junk food. I know that if I have those things around, I'm going to eat all of it, at once,” she told

Meal Prep on Fleek. How does she define "eating clean"? “I eat vegetables at every meal, no red meat (doesn't agree w/stomach), and try not to eat anything processed,” she said.

RELATED: I Lost 80 Pounds By Walking Every Day for 3 Months and Here Is How You Can Achieve the Same Results

Hiking

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If she’s not at the gym, you will find Alexia burning calories outdoors. She told Meal Prep on Fleek that “hiking with my dogs,” is her other favorite workout. Her least? “Not a huge fan of spinning,” she said.

💪🔥Body Booster: Before trying any new exercise – especially one that looks a little complicated – you might want to talk to a fitness expert. Attempting an exercise your body isn’t ready for, especially if you are just getting started out, could result in injury.