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This is better for beginners to avoid injury. The guide is simple, straightforward and includes mainly callisthenic exercises (ones that use your own body weight) rather than heavy weights. Although this was definitely not my first exposure to an intensive daily fitness routine, it’s something that I would definitely recommend for beginners. I would like to take this opportunity to emphasize the importance of diet, because you can do box jumps all day and all night but if you’re eating crap on the side, it’s hardly worth anything. I have however been working out very regularly for many years now, and my body has remained at a constant fit state, so even just seeing a slight change is new and exciting for me. In terms of results I did notice an improvement in my physical appearance but definitely not as much as many of the before after pictures that Kayla often reposts on Instagram (filters and good lighting also help on those). The balance between resistance training and the two types of cardio mentioned (HIIT & LISS) are specifically designed for body fat loss. Each resistance workout takes 28 minutes: 2 rounds of 2 7-minute circuits. It’s your chance to get creative, try work with your body, figure out what works for you and what you can fit into your always busy schedule. This post/ride-along is in no way sponsored by Kayla Itsines it is simply a. I honestly think that as long as you follow the circuits well, and keep active on the days in between, you’re doing it right. In the end, the goal is to be doing a rather low intensity exercise where your heart rate stays at a constant rate for an extended period of time. When I started the guide I knew I wouldn’t be able to get myself to walk on a treadmill for 35-45 minutes three times a week for six months because wow damn it’s terribly boring, so I would either go for a jog outside, go for a hike, rent a bike and tour the city for a few hours or swim constant laps as my LISS. The guide suggests doing 30-second sprint 30-second stop as HIIT and 35-45 minutes of speed walking for LISS. On the days in between circuits, the guide recommends performing HIIT (high intensity interval training) or LISS (low intensity steady state) exercises.
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Circuits are to be performed 3 times a week and include a series of moves combining strength training, cardio and plyometric exercises targeting a specific muscle group (either legs, arms or abs), making a total 28-minute workout. The BBG is essentially a 24-week fitness program (split into two 12 week e-books), which can be purchased online.
With the increasing popularity of the Bikini Body Guide, I’ve been asked by many about my experience with it, so here’s a little summary and review of this program that is taking over the fitness world and has somehow actually gotten people to do burpees.
I’m sorry but what other PT ever has not only done a world tour, but actually has had tickets to their group workout sessions sold out in seconds?! I’m such a fan of this revolutionizing of the fitness world, where group workouts are the new thing and the sold-out-in-seconds events are massive collaborative gym sessions. Kayla Itsines, the woman who started it all, is now not only on magazines everywhere but actually did a world tour. Where even in my small campus gym in Switzerland, there are girls using any empty space they can find to do their lunges and squat jumps. In only a few months, this workout guide went from creating a small #kaylasarmy family to being world known. Plus, you can link the app to your Apple Watch and watch the videos from there.It’s crazy to think that a little over a year ago I had no idea what the Bikini Body Guide was, let alone who was Kayla Itsines.
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You download it from the App Store and pay $19.99 for a monthly subscription, or $243 for the year. It has four different programs (including the BBG and BBG Stronger), videos of the workouts, audio cues from a trainer, it's own playlist streamlined through Apple Music, and so much more. The SWEAT app, on the other hand, is a completely different story. Each workout is 28-minutes long, and you can save the e-book on your phone or iPad, and pull it out whenever you're ready to start your workout.
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It also includes a list of equipment you'll need, stretching exercises, photo progress reminders, and Kayla's recommendations on how to complete the program properly.
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The PDF version costs $52 (plus tax) which includes four weeks of pre-training and 12 weeks of workouts, with pictures of how to perform them and explanations of symbols you'll see throughout the guide. Regardless, I thought there was only ever an e-book, but there's also an app. I may have cheated the system a little bit by having a friend forward me the program (oops, sorry Kayla).
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