Are you ready to level up your workout with Kayla Itsines's 500-rep challenge? Zero equipment is needed, so there is nothing stopping you from getting in this sweat session! There are 10 exercises. You'll complete 25 reps of each, then do it all again for a total of 500 reps. Pace yourself in this workout and see if you can complete your second lap quicker than your first!

Move 1: Squat

• Step 1: Plant both feet on the floor shoulder-width apart. This is your starting position.


• Step 2: Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains within a 45- to 90-degree angle to your hips.


• Step 3: Exhale. Push through your heels and extend your legs to return to the starting position.


• Step 4: Repeat 25 repetitions

Move 2: Push-Up & Shoulder Tap

• Step 1: Place both hands on the mat slightly farther than shoulder-width apart, with feet apart on the mat behind you, while resting on the balls of your feet. This is your starting position.


• Step 2: Inhale and brace your core. Release your right hand and reach across your body to touch your left shoulder, ensuring that you brace your abdominals to keep your hips parallel to (in line with) the floor.


• Step 3: Exhale as you lower your right hand to return to the starting position. Repeat this with the opposite hand and continue to alternate for four repetitions.
  


• Step 4: Inhale and ensure your core remains engaged. Bend your elbows and lower your torso toward the floor so that your arms form a 90-degree angle. Ensure that you maintain a straight back and stabilize through your abdominal muscles.


• Step 5: Exhale as you push through your chest and extend your arms to lift your body back into starting position.


• Step 6: Repeat for 25 repetitions.

Move 3: Plank Jacks

• Step 1: Plant both hands on the mat slightly farther than shoulder-width apart, feet together on the mat behind you while resting on the balls of your feet. This is your starting position.


• Step 2: Jump both of your feet outward so that they are slightly wider than your hips, ensuring that your hips remain level.


• Step 3: Jump both of your feet inward to return to the starting position.


• Step 4: Repeat 25 reps, inhaling for one repetition and exhaling for one repetition.

Move 4: Jump Lunge

• Step 1: Plant both feet on the floor shoulder-width apart. This is your starting position.


• Step 2: Bend your knees slightly and propel your body up into the air. Land in a split stance with your left foot forward and your right leg back, ensuring that your feet remain shoulder-width apart. Immediately bend both knees to approximately 90 degrees. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor.


• Step 3: Extend both knees and propel your body up into the air. Land in a split stance with your right foot forward and your left leg back, once again, ensuring that your feet remain shoulder-width apart. Immediately bend both knees to approximately 90 degrees.


• Step 4: Extend both knees to propel your body up into the air. Land in a split stance with your left leg forward and right leg back.


• Step 5: Continue alternating between left and right for 25 repetitions before returning to the starting position.

Move 5: X Mountain Climber

• Step 1: Place both hands on the yoga mat shoulder-width apart and both feet together behind you, resting on the balls of your feet. This is your starting position.


• Step 2: Keeping y