Kayla Itsines Bikini Body Guide – The Beginning!

1 Feb


If you have instagram, you have heard of Kayla Itsines. With over 4.1m followers, her fitness guide ‘Bikini Body Guide’ or more commonly known as ‘BBG’ has quickly become a phenomenon. Homegirl not only has a rockin-bod, but she is STRONG (there are videos of her doing military style pushups and pull-ups). So what is so special about these guides? Let me break it down for you.

BBG is 12-weeks of thrice-weekly 28 minute workouts, coupled with LISS and HIIT on off-days. These 28-minute workouts are circuit style – think 4 sets of 7 minute circuits. Kayla gives you 4 exercises that you repeat as many times as you can in 7 minutes, and then you move on to the next circuit. You do the same thing with the 2nd circuit and then repeat those 2 circuits over again. Voila – a great fat-burning workout in 28 minutes! The 3 workouts per week include cardio and lower body, arms and abs, and full-body. Here is a sample full-body workout that you can do anywhere. All you need is a skipping rope!ce3cefb25d58bbcd30b49d3530e3a6fcThe days in between your guide workouts you do LISS or HIIT training. LISS, alternatively known as low-intensity steady state training, is an activity you perform for a longer period of time (at least 45 minutes) at a lower level of exertion. Think walking on an incline, swimming, or biking. The purpose of LISS is fat-burning. HIIT training, or high-intensity interval training, is exactly what it sounds like. You perform high levels of activity (think sprinting, burpees, tuck jumps) for short periods of time with rest or walking in between. HIIT sessions can take as little as 20 minutes. To read more about HIIT, check out my blog post from last year here.

The transformation photos from those who have tried and successfully completed 12 or more weeks of BBG are INSANE. To be able to workout for as little as 28-minutes and get those kind of results are what we have all dreamed of. Just remember – abs are made in the kitchen…a healthy diet has to match!

What better day to start a new fitness plan than the first day of the month. I’ve bought the guides (you can find them here on her website) and am embarking on 12 weeks of BBG starting today, and will keep you all updated as I go (just don’t expect any bikini photos…that ain’t happening).

Have you tried BBG? Let me know what you thought!



2 Responses to “Kayla Itsines Bikini Body Guide – The Beginning!”

  1. Sara February 2, 2016 at 11:34 AM #

    Welcome to the community! I have done 1 round and hopefully will be starting my second round next week! (I have a reoccurring back issue that is acting up) I loved round 1 and can’t wait to continue on. The workouts are really tough, but feel great!

    • erika February 2, 2016 at 4:29 PM #

      Thanks – good for you! I’m 1 workout down and am sooooore today, but looking forward to continuing on 🙂

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