The Workout That Works: Kayla Itsines’ Bikini Body Guide
Notable body transformations right this way
So you want to be fitter and healthier? Same. It’s good to know that there’s a workout out there designed for women by a woman that shares the get strong, not just slim philosophy. Enter Kayla Itsines’ Bikini Body Guide or BBG. It’s a 12-week program made up of 28-minute workouts that aim to increase your fitness game and strength. The best part? BBG is designed to take you from beginner level to advanced, and can be done at home or the gym. What makes it stand out? Countless women from different parts of the world sharing their own amazing transformations. I’m adding my partner and myself to the list because we did it for over a year and it worked for us. But before I get into that, let me break it down for you:
What is BBG and how does it work?
Changing lives since 2012, the guide includes a fitness and nutrition plan that spans 3 months. Meanwhile, the 28-minute workouts are broken down into legs and cardio, arms and abs and full body, so the focus is on a different muscle group every day. The combination of weight training and cardio plus a meal plan makes the program super effective. Fans of the program also love that BBG doesn’t eliminate food and, instead, encourages healthier choices through recipes for breakfast, lunch, dinner, desserts and even snacks.
What makes it awesome?
BBG, through the simplicity of its workouts and its ability to be modified, is a woman’s introduction to fitness. It’s for the woman who wants to give her battles a good fight; she could be fighting or overcoming body issues, building strength or getting the bikini body she wants. Throughout your journey, there’s a group of women, a sisterhood if you will through the BBG community, that will encourage you to train harder, run faster and just work towards your fitness goals.
The results speak for themselves:
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#BBGprogress 👏 @megan___coe progress with my #BBG program!! Progress shots aren’t just about seeing your physical progress, they’ll remind you how far you’ve come emotionally and mentally too!! 💛 She says: “I know it’s hard but take the before pictures! In a few months you’re going to look back & not even recognize that person!” kaylaitsines.com/BBGatHome #BBGathome #SWEATathome #BBG #BBGprogress #fitnessjourney #fitnesstransformation
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#BBGProgress 😍 Look how FAR you’ve come using my #BBGprogram @amelia_sargeant! How incredible is it that your mindset towards workouts changed as you grew stronger!! 💪💪 She says: “Just a reminder that anyone can do it. 6 week progress, & starting another 6 week program next week. Still lots of toning to accomplish, I couldn’t even complete a full leg workout in the first three weeks, and it’s now my favourite workout! Keen to see results after 12 weeks. Let’s goooo 💪🏼💕” www.kaylaitsines.com/app #BBG #BBGprogress #fitnessjourney #fitnesstransformation
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#BBGProgress 👏👏 So proud of your incredible progress @vc__bbg with my #bbg program!! Keep getting it DONE. 💪 She says: “These photos are about 18 months apart, about 2.5stone difference and lots of weeks (not necessarily in consecutive order!!) of #bbg to get to where I am. I’m so proud that I work full time, plus run my own business, volunteer, have two kids, house work, home life and husband to look after and yet I find 30mins 6 x a week to get some time in for me!” www.kaylaitsines.com/app #BBG #BBGprogress #fitnessjourney #fitnesstransformation
Our personal journey
Not convinced? I tried BBG for a year because my body and routine plateaued (and I think I got bored of boxing). I’ve always been slim sure, but the goal was always to be more than that. So I took on the challenge, beginning with the program’s intro week, which, by the way, you can do longer depending on your fitness level and pace. Once I got over the first few soul-crushing weeks of doing just the intro, I finally moved to the next level: Weeks 1 & 3 of Legs & Cardio, Arms & Abs and Full Body. Just the same, I struggled, so I stayed on Weeks 1 & 3 until my body felt ready to get on Weeks 2 & 4. That’s actually one of the great things about this program, it’s about pushing yourself harder, sure, but not overdoing it. It encourages you to listen to your body and hit your own benchmarks and no one else’s. Before I knew it, I was in Weeks 10 & 12, and I couldn’t be happier with the results (not the best before and after pics, I know, sorry):
Photo by Jerick Sanchez for SKINNI Swim
Meanwhile and with my persuasive charm, my partner agreed to share her journey, in which her goal was to shed a couple extra pounds and well, be healthy. So her fitness journey, unlike mine, included a shift in eating habits, too. Though skeptical at beginning (because having a bikini body was never something she wanted to work towards), trying it anyway and seeing the improvement in her weekly performance was enough to keep her on the program for years. The reasons being, “You can fit it in your everyday schedule, it’s easy on the knees (which is important for people with knee injuries, like ACL), you can easily come back to it after a workout slump, you can modify and push yourself harder just by doing an extra rep or lifting heavier.”
2017 progress report: month one to six
So, which workout will you be trying this month?
Art Alexandra Lara