What is the Kayla Itsines Bikini Body Guide?
The Bikini Body Guide (BBG) is a workout program created by Australian personal trainer Kayla Itsines.
The guide consists of three 28 minute resistance and cardio circuits per week, as well as three sessions of 35-45 minute low intensity steady state cardio (LISS). Examples of LISS sessions include a brisk walk, using the exercise bike at the gym or swimming. The circuits are mostly broken down into three categories: Legs & Cardio, Arms & Abs and Full Body.
One rehabilitation (stretching) session is recommended per week and eventually sessions of high intensity interval training (HIIT) are worked into the program.
So basically that’s three circuits, three walks, a stretching session and eventually a HIIT session.
There are two eBooks on the market. Bikini Body Guide 1.0 (BBG 1) which takes people through weeks 1-12 and Bikini Body Guide 2.0 (BBG 2), which goes from weeks 13-24. For more workouts you can sign up to the app, Sweat with Kayla, which introduces further workouts including a strength-based program called BBG Stronger which includes gym machinery.
There is a wonderful community that has rallied around this program. One look at hashtags like #BBG #BBGprogress and #BBGcommunity, reveal a range of women from all walks of life who support each other in their fitness journeys.
I am currently completing BBG 1 and am blogging about my experience along the way. I am also interviewing other members of the awesome BBG community so that we can continue to learn from, and support one another.