If you follow my Instagram, @melissa_fit.life , then you already know about BBG. BBG, the Bikini Body Guide, is a workout program developed by the trainer Kayla Itsines. It is the largest female fitness community in the world. I am here to share with you my personal experiences with BBG, but if you want to know all of the facts you can find them at Kayla Itsines’ Website . Above, you will see some of my personal transformation pictures.
BBG currently has three guides 1.0, 2.0, and 3.0. Each guide is a 12 week program. Guides 1.0 and 2.0 rely on two 7 minute circuits which are then repeated. Guide 3.0 has two 14 minute circuits which are only done once. Another main difference between the guides, is the intensity of the workouts. The higher the guide, the more weights are incorporated into the exercises. One thing they all have in common is that every guide contains resistance workouts, LISS, and HIIT. The amount of each done per week depends on which guide you are working on. If you are unfamiliar with fitness, you may be asking yourself, “what are resistance workouts, LISS, and HIIT?”
Resistance workouts are the circuits that I previously mentioned. They contain many different types of training. Pylometrics (jump) training, body weight exercises, and weighted strength building are all used.
LISS stands for Low Intensity Steady State. Basically this means, keep your heart rate at the same place while exercising. For LISS I like to power walk on the treadmill on an incline. The guides recommend each LISS session should be about 35-45 minutes.
HIIT is the abbreviation for High Intensity Interval Training. For HIIT, your heart rate will be changing constantly. You will “work” for 30 seconds and the “rest” for 30 seconds. The “work” is any high intensity activity that can be done with 100% effort. I like sprinting or jump roping as my HIIT. “Rest” is when you stop and let your heart rate fall. The guides recommend that each HIIT session is 10-15 minute intervals.
*Disclaimer: All information above is from my experience using the BBG Guides and talking with other BBG users. This does not represent or endorse Kayla Itsines or the accuracy or reliability of any information’s, content or advertisements contained on, distributed through, or linked, downloaded or accessed from any of the services contained on this website, nor the quality of any products, information’s or any other material displayed,purchased, or obtained by you as a result of an advertisement or any other information’s or offer in or in connection with the services herein.