Hello Fitness Friends!
I hope this post finds you all well. I am writing to you today with a Kayla Itsines BBG hack that I created for my friends and myself. It received such a positive reception I decided I would share it with you all in the off chance one of you might also find it as useful. I’ve created a chart that lists every single exercise in the Kayla Itsines Bikini Body Guide 1.0 guide and sorted them into categories based on their level of difficulty and intensity. I use this chart to easily swap or modify exercises, or as inspiration for self-made circuits or HIIT sessions.
The backstory behind this infographic is that I can be really temperamental when it comes to exercise. For instance, some days I absolutely HATE burpees. Don’t want to do them, look at diagrams of people do them or even see the word written. Other days I LOVE burpees, can’t get enough of them. I might even do an entire HIIT session based on burpee variations. Days on either end of the spectrum would see me wanting to swap or modify BBG circuits or other workouts to suit my preferences for the day. I found that searching for an exercise to swap or modify would waste time and sometimes my resolve to exercise would wane during this period. TOO HARD BASKET. NOT DOING THIS WORKOUT. You know the feeling?
Well no longer friends! Thanks to this handy chart , swapping BBG exercises or even creating a self-made “Kayla approved” workout is super easy. Please note this chart might look like gibberish to someone unfamiliar with Kayla Itsines BBG workout plan. It was made for those undertaking the BBG program. While anyone can absolutely make use of the chart, there is a chance some exercises will be unclear to you. If you want to know more about how the plan works head to Kayla’s website.
How the chart works
I have categorised every BBG 1 exercise into five levels. Level 1 being the easiest and 5 the hardest. Please note, I organised the exercises based on what I find easy and difficult. You might find a Level 1 exercise really hard and a Level 4 exercise super easy. We are all different. In general though I think I have created a pretty standard delineation.
Since my knee sometimes plays up (I also have a friend with a bad knee) I marked which exercises are Knee Friendly with a (KF). This way I can easily change workouts to be easy on the knees
This chart isn’t only useful to BBGers. All these exercises are standard body weight or free weight moves. This means you can perform them in any environment. Use this chart to create your own circuits or devise your own HIIT sessions. On that note, since I am a total nerd, I have actually created two charts. One “pretty” chart featuring only BBG1 exercises and another “ugly” (but functional) table that also includes other exercises I like to perform. I will include both below. The second chart was created in PowerPoint. I’d be happy to send to send the pptx file to anyone who asks (email me at email@example.com), that way you can edit it to your liking.
That’s all for now. Let me know on the socials or by email if you find these charts helpful. Happy exercising!