Kayla Workout Program Monday Week 13

Monday, October 12, 2015 Nakedly Dressed 0 Comments


It has been a while since last time I did post about Kayla's amazing bbg and that was when we did her first guide and I made a poll back in July to see if you guys want more of here guide and everyone said yes so I decided to do it again, but I am so sorry I was so busy couldn't do it earlier but at least I am doing it now. As for her previous guide, this guide also has some rules and some stuff you should be aware of.

This guide is advanced version of the first one and you have to know that you need to be fit and in shape to be able to do this one so I suggest either start right away after you finished the first guide or do some kind of exercises for view weeks before doing this one. During the week you will do three time resistance training for legs, arms and abs that I will be posting on Monday, Wednesday and Friday and the rules from first one apply 2 circuit twice, then one day there is rehab where you do starching, one day LISS training during weeks 13-16 and then one day is rest day. So I guess it is pretty simple so let's just get started

Circuit One:

15 x broad jumps
15 each side weighted step ups
50 x skipping
15 each side weighted stationary lunges

Circuit 2

15 x barbell close squat
15 x jump squats
15 each side walking lunges
100 x skipping


Broad jumps: plant both feet on the floor slightly further than shoulder width apart with toes pointing forwards. Looking straight ahead, bend at both the hips and knees, ensuring that your knees point toward your toes. 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. This is called squat position. From this position, propel your body upwards and forwards, landing back in squat position. When landing, ensure that you land through the balls of your feet first before rolling through, the balls of your feet first before rolling through the flat and heel and maintain 'soft' knees to prevent injury and then repeat 

Weighted step ups: more explanation here

Skipping: more explanation here

Weighted stationary lunges: Holding one dumbbell in each hand, stand tall with your feet shoulder width apart. Take big step forward with your left foot. As you plant your left foot on the floor, bend both knees at 90 degrees. Gently touch your left knee on the floor before extending both knees, repeat on other side 

Barbell close squat: it is quiet easy as you can see on this picture take either barbell or just something you can place on your shoulder and place it on your shoulder then you will have to slowly bend your knees and then extend them also slowly 

Jumping squats: more explanation here

Walking lunges: more explanation here

So this was our first workout of the guide hope you guys enjoyed it. For me it was kind of hard but also very fun you just need to get use to it. See you on Wednesday for next one

Nakedlydressed xx

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