Trainer Kayla Itsines’ Reveals Her Go-To Exercise For Each Body Part

Kayla Itsines is the go-to online trainer for women. Her Bikini Body Guide and Sweat With Kayla app incorporates high-intensity interval training with weight circuits for super effective (and fast!) workouts. And after checking out her Instagram, you can tell her millions of subscribers are seeing serious results.

If you want to train like Kayla and get her six-pack abs, strong legs, and sculpted shoulders, say no more. These are her go-to exercises for a seriously fit physique.

1. Lat pulldowns for a killer back

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When it comes to getting fit, you can’t forget the importance of working your back. One of Kayla’s go-to exercises to work the sides of your back and trim your waist is the lat pulldown.

If you’re at the gym, you can utilize the lat pulldown machine there, but notes you can also do these with a resistance band. Take your arms straight overhead and grasp the resistance band in the middle. Then, bend your elbows and pull on either side of the band as you lower it toward your chest for one rep.

2. Split squats for strong quads and glutes

A woman does a squat while wearing an orange sports bra and black leggings.

A great way to get your heart pumping. | LarsZahnerPhotography/iStok/Getty Images

This exercise isn’t just great for your lower body — it will also give your heart rate a boost.

Kayla demonstrates this move for Health by starting with both feet together on the floor. Then, jump up and land in a wide squat position, making sure you go all the way down so your quads are parallel with the ground and your spine stays between 45 and 90 degrees with your hips. Jump up from this wide squat so your feet are back together for one rep.

3. Bent-over reverse fly for sleek shoulders

A pair of light dumbbells on a white background.

You can get those toned arms you’ve always dreamed of with this move. | Magone/iStock/Getty Images

If it’s your upper back and shoulder area that could use some love, try the reverse fly. The beauty of this exercise is you’ll also be using your lower body and core to stabilize, so it’s really a total-body workout.

Grab a dumbbell in each hand (between seven and 15 pounds is plenty) and hinge forward at your waist, keeping a slight bend in the knee. Then, extend your arms directly below your chest, also keeping them slightly bent. With control, lift your arms out and up, almost like a bird lifting its wings, and lower them back down for one rep.

4. Commandos for improved stability

A group of three women in plank position.

You can work your core and get some cardio in at the same time. | Bojan89/iStock/Getty Images Plus

Here’s another full-body favorite from Kayla that works to strengthen and tone. Commandos are tough because they utilize your core, shoulders, and back — and they’ll test your balance, too.

Place your forearms on a mat and get into plank position, making sure your back is parallel with the ground. Once you’re here, take your right hand and place it on the mat, pushing your arm straight until you can also place your left hand on the ground (you’ll end in a high plank). Lower yourself back to your forearms, one arm at a time, to complete the rep.

5. Ab bikes for a rock-solid core

Kayla rocks a six-pack for a reason — her ab routines are seriously tough. And to target your upper and lower core as well as your obliques, it’s the ab bike exercise that reigns supreme.

Start this move on your back, with your arms bent and gently placed behind your head (don’t tug on your neck!) and your knees bent toward your chest. Extend your left leg so it’s about 45 degrees above your mat, and twist your left elbow to your right knee that’s still bent. Then, swiftly bring your left knee back in and extend your right leg, twisting your right elbow over to your bent left knee to continue the pedaling motion.

6. Burpee tuck jumps for intense cardio

What could be harder than a regular burpee? A burpee tuck jump, of course! This move is perfect to incorporate into your weight-lifting session to get the blood pumping.

To perform this move, you’ll begin with your standard burpee. Then, when you jump up, bring your knees as close to your chest as you can before landing softly with knees slightly bent. Repeat the move as many times as you can handle in 45 seconds.

7. Toe taps for a six-pack

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Want those defined abs? Then toe taps are for you.

Start by lying on your back, and extend your legs straight up. Take your arms straight next to your ears, and crunch your lower and upper abs so you can touch your toes. Release the crunch while still keeping your legs up, and repeat — this will keep your lower abs constantly working through the move.