BBG Workout – Kayla Itsines Bikini Body Guide Review

BBG Workout – Kayla Itsines Bikini Body Guide Review

The Kayla Itsines BBG Workout is a fitness plan for achieving not only physical fitness but also self-confidence and happiness.  Kayla’s bikini body guide is by no means a fad diet or a get fit quick gimmick.  The BBG program is for any woman, between the ages of 16 and 40, who are ready to make a lifestyle change.

The BBG program is for any woman, between the ages of 16 and 40, who are ready to make a lifestyle change. Even if you’re already in your 30s and busy being a mom, you still can transform your body easy with this fitness plan.

There are many detailed reviews on Kayla Itsines BBG workout such as the review by Bikini Body Guide by Kayla Itsines has been proven to work for everybody!

Don’t let the term ‘bikini body’ fool you. A bikini body is whatever you want it to be. It embodies a feeling of self-satisfaction and confidence. This fitness guide will give you the tools to succeed if you put in the work.

This guide is a great asset for women who are looking for a program that works for you if you work with it.  The BBG community is over 10 million women strong and is one of the biggest female fitness communities in the world.

Numerous women have shared their transformation stories on Kayla Itsines website.  The BBG program has been changing the lives of woman everywhere since its creation.  Kayla frequently shares dramatic before and after pictures to her 5.8 million followers via Instagram.

BBG Workout Pioneer

bbg workout kayla itsines

Kayla Itsines is the director of the Bikini Body Training Company Pty Ltd.  She started this company soon after her work as a trainer at a female only facility in South Australia.

In 2012, Kayla joined forces with Fresh Fitness solutions with the goal of reaching more women through the creation of boot camps.   Now, Bikini Body training is something she is known worldwide for.

Kayla’s mission is to simply aid as many females as possible in reaching their goals and have a body positive outlook. This guide, originally created in 2013, is simply one method that makes her vision possible.

Kayla Itsines Bikini Body Guide Overview

The BBG workout is organized into three areas, each one being essential to your progress.

Tracking Your Progress:  This area emphasizes the importance of having a goal and having a way to measure how your body evolves with time.  It offers advice on how to take your progress photos and the importance of consistency when weighing in.

Weekly Training Breakdown: This section is the meat and potatoes of the BBG guide.  It breaks down how and when you should train, provides a detailed workout breakdown for each day and a step-by-step guide for how to do each workout.

Education:  The education section provides the knowledge you need to keep your progress going even after the 12 weeks.  It provides the benefits of the various workouts encompassed in the guide and how they affect your workout.

Tracking Your Progress With Kayla Itsines BBG Program

Having a starting point is an important aspect of the BBG program.  When no victory is too small, it is important to have a way to track your progress.  This can be done in a variety of ways.  BBG recommends using not only your weight as a starting measurement but also girth measurements and photographs.

Photographs give you pictorial evidence of the progress you have made and can’t be denied.   For this reason, Kayla has added written reminders for taking progress photos throughout the BBG guide for you to keep track.

The Bikini Body Guide training can be done from nearly anywhere.  BBG workout pdf takes you through a 3 month or 12 week training program with varying workouts by week. The BBG workout consists of 3 styles of training including resistance, cardio (cardiovascular) and rehabilitation (stretching).

Kayla provides a basic list of equipment that is to be used throughout the 12 weeks.

Each 4-week interval consists of a different makeup of workouts.  The BBG workout schedule is as follows.  Each of the below workouts are performed weekly.

Week 1-4

  • 2-3 Resistance Tracking Sessions
  • 2-3 LISS Cardio Sessions
  • 1 Session of Rehabilitation (stretch)

Week 5-8

  • 2-3 Resistance Tracking Sessions
  • 4-5 LISS Cardio Sessions
  • 1 Session of Rehabilitation (stretch)

Week 9-12

  • 3-4 Resistance Tracking Sessions
  • 2-3 LISS Cardio Training Units
  • 1-2 HIIT Cardio Training Units
  • 1-2 Session(s) of Rehabilitation (stretch)

The above schedule mentions LISS and HIIT workouts.  LISS is 35- 45 minutes of power walking and HIIT is 10 – 15 minutes of sprint training.

The guide encourages using the progressive overload technique, which simply means increasing your resistance or training frequency over time.  Being that everyone’s schedule is different Kayla Itsines provides a free weekly workout planner to keep you on track.

In order to keep motivated the Sweat with Kayla cell phone application can be downloaded through Google Play or Apple app stores.  The app takes you through your weekly circuits with timers, exercise help and equipment lists. A 7-day free trial is offered to give you a taste of what the app has to offer.  This essentially replaces the pdf versions of the eBook.

Kayla Itsines Workout Circuit Training

bikini body guide

Circuit training involves more than 2 exercises that are performed in a set number of repetitions.  The BBG workout program consists of 7-minute circuits with 4 exercises in each circuit.  In between each circuit, a 30 – 90 second rest is given.

Warming up before beginning circuit workouts are a must.  Due to the level of intensity, these workouts are not recommended for beginners.  There should be a basic knowledge of cardiovascular fitness.  If you are a beginner Kayla suggests first performing 2-3 weeks of regular walking in order to build a solid foundation.

In order to bridge the gap for beginners, the guide offers 4 weeks of pre-training for people who are completely new to the circuit workout style.  Pre-training consists of the following:

Weeks 1-2

  • 2-3 Resistance Tracking Sessions
  • 1-2 LISS Cardio Sessions
  • 1 Session of Rehabilitation (stretch)

Weeks 3-4

  • 2-3 Resistance Tracking Sessions
  • 2-3 LISS Cardio Sessions
  • 1 Session of Rehabilitation (stretch)

The workout section houses everything you need to make your workout successful.  It contains a daily schedule for each week of the training.  The exercise glossary is a perfect addition to the guide for anyone who is unsure of how to do the workouts currently.   The 51-item guide provides step-by-step images on how to perform the workouts correctly.

Although the last area in the BBG guide, the education piece is no less important than the other two sections.  Having a growing knowledge of health and fitness will keep your bikini body flourishing year after year.

The education section brings the BBG program full circle.  Information for all of the workouts and exercise methods, which were referenced in the guide, are targeted in the education section.

BBG Workout Review Conclusion

Overall, Kayla Itsines Bikini Body Guide is a great guide for the everyday woman looking to get the body that she has always wanted.  For some, the bikini body may only be 5 lbs away and for others it may be 45.  Regardless of your goal, through hard work and dedication Kayla helps you reach it.

If you haven’t taken a look at the amazing Kayla Itsines reviews such as this, please do.  They alone are enough to get any couch potato up and moving.

After reading various Kayla Itsines reviews, many users said the scale-based results were not immediate but did come with time.  However, this guide is simply a stepping-stone for your lifelong fitness journey. For the BBG enthusiast, Bikini Body 2.0 is available for weeks 13 – 24.

For women looking for more nutrition-based aid, the H.E.L.P guide is a wonderful option.  The Healthy Planning Lifestyle Plan (H.E.L.P) is a nutrition guide that can be used in conjunction with the BBG workout guide.  It is also available in a vegetarian option.

The Bikini Body Guide can be purchased alone or in conjunction with the Healthy Planning Lifestyle Plan (H.E.L.P).  If you are ready to make a commitment and change for the better, Kayla Itsines BBG Workout is perfect for you!