I have tried all of these and really enjoy them as they are fun and quick. The Aussie trainer has inspired countless women to become the strongest and most confident versions of themselves, leading to some of the most awe-inspiring before-and-after transformation photos and stories we've ever seen. This helps people adjust to doing low-intensity cardio and resistance training first. If you are new to exercising you might want to try out the challenges after at least a couple of weeks of training. Ectomorphs are naturally lean and don't gain weight or pack muscle that easy (think of a shorter Kate Moss, for example) while endomorphs are quite the opposite so they can't get away with some of the things that ectomorphs can - those include HIIT, weight lifting and in some cases, even running. Strict adherence to the nutrition and exercise guide are required for best results. The original guide was a 12-week workout program, however, BBG has grown and grown! Yes, I want to receive emails - Rachael Attard's weekly newsletter and special promotions. xx, Featured image credit: Kayla Itsines’ Instagram. As I petite woman, I honestly like both of your programs, but I need to know which one would make me look long and lean. :) xx. High-intensity training is great but for some body types, it can cause bulkiness, especially in the legs. When you foam roll, you are essentially giving your muscles a massage. it's been transforming women's bodies with dramatic weight-loss results since 2012 :), Are you up for an AT HOME CHALLENGE today? Subscribe to my newsletter to get free workout tips, nutrition and motivation. Copyright (c) 2020 Rachael Attard. Rachael’s Program focuses more on low-intensity circuits to tone up without getting too muscular. BBG stands for Bikini Body Guide, which is the original training program Tobi and I created in 2014. :) But, if you combine it with my program, you will be working out way too much! If you finish all of the reps for each of the four exercises and there is still time left, you begin with the first exercise again. But BBG might not help you lose weight. BBG stands for “Bikini Body Guide”, which was created in 2014.. You don’t need that much resistance training! If you want to build your leg muscles, this program will help you do that. The recovery workouts are made up of a combination of foam rolling and stretching. Thank you for this great feedback! The BBG resistance workouts include a lot of skipping rope, jumping, lunge variations, squat variations, and burpees. ⠀⠀⠀ ✅Jump Lunge ✅Pop Squat ✅X Hop ✅Knee Up ⠀⠀⠀ Don’t forget to tune in to my #MondayNightMeetups this Monday, May 18! I am Mesomorph so I hope your program will give me some even better results ! :). Alright, not to be that person, but I honestly didn’t know who Kayla Itsines was before I started her BBG Beginner program.Her ads do constantly pop up … If you’re worried about that or are prone to building muscle easily, this program might not work for you. Like Kayla's other programs, BBG Zero Equipment will be available exclusively through the SWEAT app. According to Itsines, more than 20 million women worldwide are using her program and getting results. But these challenges are probably going to be too hard for beginners. I will keep you posted :), We’re so glad to hear that! If you missed this year’s 12 Week Challenge, don’t worry. This helps reduce your overall body fat percentage. I don’t think HIIT training is for everyone and as you said it can easily put beginners off. Also, the HIIT workouts in BBG might be a bit too challenging for you if you’re new to working out. Find out what it takes to make it through this challenging 12-week strength and cardio fitness program. Repeat this for the duration of the workout. Whether you’re a devoted BBG girl or you’re reading this wondering ‘What is BBG?’, don’t worry! In 2017, I also released a new workout program for gym users. This is great information. :). Don’t get me wrong, I don’t think having muscular legs is a bad thing. In general terms, this data can be divided into three categories: You do 3 sessions of resistance training per week. Now more than ever, it’s important we try to create and stick to a daily routine (as best we can) to help our bodies recognise when it’s time to wake up and wind down. Read more about Kayla on Forbes, Business Insider and take a peak at the Kayla Itsines World Tour London bootcamp. Combining my program with BBG will almost certainly make your thighs and calves get bigger. Some girls want to lose just fat, but others actually want to lose weight. It’s not an easy workout but believe me, that feeling of accomplishment and the endorphin rush after you’ve finished makes it so worthwhile. Roll out an exercise mat on your floor at home, get outside in the fresh air or train in the gym — it is totally up to you. They might find that BBG makes them more muscular than what they want. No matter where you are in your fitness journey — or even if you haven’t yet started — you can find motivation and support from amazing women around the world who make up our incredible community! You meant I one when replying to Taylor that you could assess her body type if she sent you pictures in sport wear. – Each exercise has reps next to it. Accepted formats are jpg, jpeg, gif and png. You can workout absolutely anywhere. Your email address will not be published. This is a timer for Kayla Itsines routine. No equipment workouts by Kayla Itsines. Grab my eBook for one FREE week of BBG workouts! . If you're not happy with this, you can opt out by editing your preferences. #BBG – My program ⠀⠀⠀ – Every single BBG resistance workout is 28 minutes long. <3 Please keep up us updated on your progress! My favourite is the advanced 1000 rep challenge, which you can do using no equipment so it’s perfect to do at home. Did the free workout above encourage you to start BBG? What to expect in BBG Stronger. @kayla_itsines posted on their Instagram profile: “NEW BBG BEGINNER WORKOUT⁣⁣ I am SO excited to have launched my new BBG Beginner program!!! If you have any more fitness programs you’d like me to review, please let me know in the comments. BBG Stronger is different to BBG because it uses some key pieces of gym equipment in the circuits. :), MY #BBG PROGRAM #BBGathome #SWEATathome “Do I Need To Do BBG In The GYM?” No, you do not need a gym to complete my BBG program. Now I have been doing Rachel’s program for just one week, I’m still struggling with my jeans of course, but I really appreciate that she does stress so much the need on walking! :/. ⠀⠀⠀ #BBGcommunity #homeworkouts #fitnessvideo, A post shared by KAYLA ITSINES (@kayla_itsines) on May 15, 2020 at 4:30am PDT, I don’t want to disappoint you but I wouldn’t recommend it! Kayla Itsines. It's up to you. It's a good workout to add variety to your training. ⠀⠀⠀ Your workout should look like this: ⠀⠀⠀ ✅Warm Up ✅Circuit One – 7 minutes ✅Rest – 60 seconds ✅Circuit Two – 7 minutes ✅Rest – 60 seconds ✅Repeat Circuit One – 7 minutes ✅Rest – 60 seconds ✅Repeat Circuit Two – 7 minutes ✅Cool Down ⠀⠀⠀ Download the @SWEAT app now to start my #BBG program today! Do you think you could do a review on her program? ⠀⠀⠀ I am going to be taking you through a high intensity, NO EQUIPMENT workout like this one that you can do from the comfort of your own home. AT HOME CARDIO⁣ #BBGathome #SWEATathome⁣ One request I’m getting a lot at the moment is for cardio options you can complete at home. If you don’t mind putting on a bit more muscle, this program will work for you too. I will definitely bring up your suggestion to Rachael! Join the BBGgirls and save 10% with our discount coupon code. Each session focuses on a different part of the body (legs, arms and abs, and full body), and Kayla uses a combination of bodyweight moves, jumping, and strength-building exercises. – There are 2 circuits which you repeat twice (4 in total). Keep a drink bottle handy so that you can rehydrate during a rest as well. If you want to lose fat, this program should help you accomplish this. We use cookies to give you the best experience on our website. Make sure you warm-up before you start training (you can select a warm-up if you are using the app). The BBG program includes a series of eBooks titled Bikini Body Guides, commonly known as the BBG workout. After completing circuit 2, repeat circuits 1 and 2 once more. Doing both of our programs at the same time would mean you are doing 6-7 resistance training workouts a week. Save FB Tweet. Stretching and foam rolling will help prevent injury, keep your muscles from being sore, and ensure that you stay flexible. Hi Rachael, There are no exercises such as squats and lunges, and the cardio is focused on non bulking as well. WAKE UP ROUTINE <> WIND DOWN ROUTINE⠀⠀⠀⠀ Here are a few quick easy stretches you can do when you wake up in the morning or go to sleep! Is there also a way to avoid any strain on my neck whilst doing the course as I’m scheduled for a disc replacement op when all this craziness is over and hospitals open fully. Girls who are worried about bulking up should learn more about their body type and the types of exercises that are in the BBG program. Celebrity PT, Kayla Itsines, has released a new 8-week BBG workout through Sweat with Kayla; The workouts are designed for beginners to support new mums and those new or returning to exercise There is another program, called Petite Power which is done by April Whitney. However, if you have a Mesomorph or Endomorph body type, your legs will most likely become bigger and more muscular from this program. • Information about how you use our website or our services. I would use swimming as part of a well-planned training program that includes various forms of exercise. So if you’re an Endomorph or Mesomorph, I suggest walking 5-6 times a week, especially if you want to lose weight. Kayla Itsines has created this BBG-style plan exclusively for WH readers working out from home. Doing more than one workout program can lead you to overwork your body, which can lead to bulky muscles, exhaustion, stress, overeating, or other problems. The benefits of the 12-week Bikini Body Guide go way beyond sculpting a six-pack. Thanks very much Sanja. ⁣ ⁣ kaylaitsines.com/BBGatHome⁣ ⁣ #BBGathome #SWEATathome, A post shared by KAYLA ITSINES (@kayla_itsines) on Jul 22, 2020 at 2:31pm PDT. If it doesn't arrive soon, check your spam folder. ⠀⠀⠀⠀⠀⠀⠀⠀ www.kaylaitsines.com/BBGatHome ⠀⠀⠀⠀⠀⠀⠀⠀ #BBG #BBGStronger #BBGBeginner #BBG2020 #fitnessvideo #athomechallenge, A post shared by KAYLA ITSINES (@kayla_itsines) on Apr 29, 2020 at 2:55am PDT. ⁣ ⁣ Circuit 1⁣ ✅Jump Squat – 10 reps ⁣ ✅Mountain Climber – 30 reps (15 each side)⁣ ✅Burpee – 10 reps ⁣ ✅Skipping (or Air Skips) – 50 reps ⁣ ⁣ Circuit 2 ⁣ ✅Snap Jump – 10 reps ⁣ ✅High Knees – 30 reps ⁣ ✅Double Pulse Squat – 10 reps ⁣ ✅Jumping Jacks – 20 reps ⁣ ⁣ Try to complete as many laps of each circuit as possible in 7 minutes, then repeat! Only you can determine if this program works or not. Some of the challenges are: I love a good challenge, and it can feel nice to accomplish something. One of the workout programs I am asked a lot about it Kayla Itsines’ BBG (Bikini Body Guide). ⠀⠀⠀⠀⠀⠀⠀⠀ You can also change the program week you’re on if you want to move onto more challenging workouts – click on your avatar icon, and choose “Manage My Program” and select a week from there. Before and after shots launched a BBG movement and the rest is history. ⠀⠀⠀⠀⠀⠀⠀⠀ If you scroll further down in the app dashboard there are also TARGETED AREA workouts, where you can choose a workout with a particular focus – you can choose from Glutes (12 workouts), Core Strength & Abs (10 workouts) or Shoulders (12 workouts). RELATED POST: HIIT VS LISS – WHICH IS BETTER FOR FAT LOSS. In 2019, after the birth of my daughter Arna, I launched my program for postpartum women, Kayla Itsines Post-Pregnancy. It just depends on your preferences. Instead, they tend to want to look more toned and defined. These cookies are used to provide an enhanced experience for website visitors, and to collect analytics data. Every week of the program includes the following types of workouts: THE #BBGcommunity IS STRONGER THAN EVER!! Swimming shouldn't cause any bulkiness and is great for slimming down. BBG is Kayla Itsines original workout program, designed to be done at home or in the gym — it’s up to you! Thank you for reaching out! Required fields are marked *. Through my BBG programs, I want every woman to feel strong from within, to put their own health first and develop the inner confidence that comes with showing up for yourself. Kayla’s original BBG program is 12 weeks long. You can head to my blog, What Is BBG, if you want to know more about the BBG program and what it includes. Do you think it will still bulk my legs (I am a mesomorph). ! Some girls are concerned about looking bulky. After feeling unhappy with my mental and physical state, I decided to do Kayla Itsines' BBG workout program and adapt mindful eating tools to … For BBG, there are 92 weeks to choose from!!! The recovery workouts are great! For example, where you complete an online form on our website. One of the common questions I receive is if you can combine my program with another workout program. The 12 Week Challenge is a chance for all of us to come together and to support and encourage one another as we set out to reach our health and fitness goals. That’s a lot. For low-intensity workouts, Kayla lets you pick from the following: And for HIIT workouts, Kayla lets you pick from the following: All of the HIIT workouts follow a 30 seconds on, 30 seconds off structure. All the BBG workouts are 28-minutes-long and accessible via the SWEAT app (available for iOS or Android). Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science. Although you can also check out some exclusive sweat sessions from Itsines on Shape, like this post-pregnancy Kayla Itsines workout. Kayla’s resistance exercises are pretty intense, especially if you are a beginner. Kayla shared in an interview that she created the BBG … For example, your computer’s IP address. I love answering your questions! Pinterest Email. xx. 52,961 talking about this. BBG Zero Equipment. But, if you want to slim down your thighs, these resistance exercises probably aren’t the best choice for you. Depending on the week, you do 3-5 cardio workouts with Kayla’s BBG program. You only have to play the video while you are listening to your music. Creating a weekly workout schedule can be challenging but this complete and balanced week of workouts will activate your entire body. And a lot of girls will notice their legs bulk up when they do lots of HIIT, which is why I specifically create HIIT workouts that HIIT workouts that won’t make your legs bigger. • Information that you provide to us directly. When you burn fat, you are using your stored body fat as energy. By Jaime Osnato. As you become stronger, you might find you can complete more reps in less time, so you can push yourself to work a little faster. Results may vary. Kayla’s original BBG program is 12 weeks long. I’ve now scaled back on all except the Trim Core Challenge (which I do daily) and also swapped out the squats/lunges that are added in the metabolic sequencing as I felt that my legs may get bulky. Rebound Lunge – 20 repetitions (10 per side), X-Mountain Climber – 30 repetitions (15 per side), Single-Leg Ab Bike – 24 repetitions (12 per side), 10-15 minutes of interval sprints on a treadmill, rower, or bike, 10-15 minutes of interval sprints running on a flat surface. Kayla Itsines, the founder of Bikini Body Guides (BBG) and the Sweat with Kayla app, is practically fitness royalty.The Aussie trainer has inspired countless women to become the strongest and most confident versions of themselves, leading to some of the most awe-inspiring before-and-after transformation photos and stories we've ever seen. Do you think her program will bulk up my legs? I experienced sudden weight gain, but turned to Kayla Itsines' BBG workouts on the SWEAT app to lose about 35 pounds. I always suggest that you pick walking if you can though. While I felt a bit skeptical about the name I had seen other girls have really great results with it and decided to try the free week of her guide on her website. Your goal is to do as many of the exercises as possible for those 7 minutes. Join my BBG community of over 10,000,000 confident, healthy and fit women worldwide! These weeks include 2-3 workouts with lower-intensity exercises to progress your fitness in preparation for higher-intensity plyometric (jump) exercises BBG 1.0. After all, there are some great ones out there! I want all women to recognise that a bikini body is every type of body. I also believe that a Pilates program could complement nicely your lean legs program. ⠀⠀⠀ kaylaitsines.com/BBGathome ⠀⠀⠀ #BBGatHome #SWEATatHome, A post shared by KAYLA ITSINES (@kayla_itsines) on Jul 15, 2020 at 6:36pm PDT. We’re hosting a number of premieres on my Facebook page to create the best possible experience for you, with workouts starting at Monday 6pm for Sydney, London, USA (East Coast) and USA (West Coast). However, the whole BBG program isn’t exactly reinventing the wheel. Crush Your Summer Fitness Goals With Kayla Itsines's 4-Week No-Equipment Workout Plan I can’t WAIT! RELATED POST: WILL DANCING, CYCLING, BARRE, JUMP ROPE MAKE MY LEGS BIGGER. But, if you’re looking to burn fat and become stronger, this is a good option for you. Of course, it wouldn’t be a Kayla Itsines workout if you didn’t get a little sweaty! As well as trying this BBG workout, there are a few easy things you can do to be ready for the new workout challenge and hit the ground running! Just finished first week of your program after 4 months of consistent BBG where I had some really satisfying results! Although the title remains Bikini Body Guide, she believes a ‘bikini body’ isn't something that is a particular size, weight, or shape. ⁣ ⁣ SWIPE ACROSS to see the #BBGcommunity getting their workouts DONE: @fitcitymum @fitwithsweat @lifting.baby.and.dumbbells @tessrobiin @mealplanchicken⁣ ⁣ I want everyone to leave a comment shouting out a #BBGcommunity member who helped them through this challenge! You can follow along with the 12 Week Challenge whether you’re doing BBG or BBG Stronger. There are eight beginner weeks to help those new to fitness to build a base fitness. Thanks ❤️. Are you feeling excited now? ⁣ ⁣ www.kaylaitsines.com/BBGatHome⁣ ⁣ #BBG #BBGStronger #BBGBeginner #BBG2020 #BBGcommunity #fitnessvideo #athomeworkout #athomecardio, A post shared by KAYLA ITSINES (@kayla_itsines) on Apr 14, 2020 at 12:30am PDT. Realising women needed more options for training at home, I released my BBG Zero Equipment program on SWEAT in August 2020. You can start BBG at any time by downloading the Sweat app and following the program. The sprinting, rowing, and biking that are in the BBG program will make most girls’ legs bulkier! In celebration of the 12 Week Challenge starting soon, I’m sharing a FREE BBG workout with you all! If you do this program, I recommend that you follow the weekly rest day. After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. 6 more weeks of bbg zero equipment available on sweat now!! The resistance workouts are still only 28 minutes long (just like BBG) but that doesn’t mean they are easy. Endomorphs and Mesomorphs will most likely notice that their legs are getting bigger if they do a lot of cycling. Kayla Itsines, the founder of Bikini Body Guides (BBG) and the Sweat with Kayla app, is practically fitness royalty. When the timer starts, you begin doing the first exercise and follow the number of reps (so for this workout, it would be 20 reps of a rebound lunge). I was toned, but I did not look and felt like that… My BBG program is designed for women to complete their workouts from the comfort of their own home. xx, Hi Rachel, Gina Garibaldi started journaling about her eating habits, cut sugar and flour out of her diet, and used Kayla Itsines' BBG workouts to lose 80 pounds. Is it ok if I do the BBG and replace the squats, lunges, burpees and row jumping with some of your leg exercises? Exact times for your local area may vary, so head to my Facebook page to see the workout premiere time for your location. More than 6 million people follow Australian trainer Kayla Itsines for her fitness and healthy eating program. We've sent a confirmation email to . However, I have one question to ask you, is your program effective for petite women, women who are 5ft.4 inches tall and under? Would be grateful for your thoughts – thank you! Once the timer stops after the first seven minutes, you rest for 30 seconds and then reset the timer for another seven minutes and start circuit two. I’ve been a personal trainer since 2008 and in that time I’ve educated and encouraged millions of women to improve their health and fitness. Take great care! Last year I happened upon Kayla Itsines and her increasingly popular fitness program she calls the Bikini Body Guide or popularly known as simply BBG. – Each circuit is 7 minutes. These are all important for losing fat, building muscle, and staying healthy! Both BBG and BBG Stronger use the same style of circuit and take 28 minutes to complete (not counting a warm-up). My 28-minute BBG workouts can help you to increase your fitness and strength, whether you are a beginner or are ready for a new challenge. This weekly workout plan from BBG trainer and SWEAT app coach Kayla Itsines is your answer to workout boredom. For example, which pages you visit, how frequently you visit the site, for how long, etc. ⁣ ⁣ This post is to say THANK YOU for being the best community in the world. Her mission is to empower women and help them stay in shape in a healthy and balanced way. Your email address will not be published. Sprinting and biking are obviously very lower-body focused, but rowing actually is too! You can find both of my programs in the Sweat app. I did BBG for over a year: I really enjoyed it… the workouts are hard and challenging, but I was actually looking forward to doing them and I felt good and strong afterwards. Feel free to email us at info@rachaelattard.com, Another ex BBG here! In each circuit, you do 4 different exercises as fast as you can for the duration of 7 minutes. Free BBG Workout To Get You Ready For The 12 Week Challenge. The workouts are no joke, and beginners might struggle with some of them. It made me so happy to see you pushing each other to achieve your goals and smash this challenge, I saw SO much positivity across social media and on the forum on the @SWEAT app!! Save this workout and try it today. I did the program for 6 months and built muscle all body round including my legs which I did not like. Ironically, working out too much can actually slow down your progress and affect your results negatively. Just make sure you do the exercises with correct form to avoid injuring yourself. RELATED POST: THE TRUTH ABOUT YOUR FAT BURNING ZONE – HOW TO BURN MORE FAT. More. Alright, not to be that person, but I honestly didn’t know who Kayla Itsines was before I started her BBG Beginner program.Her ads do constantly pop up … Of course, it wouldn’t be a Kayla Itsines workout if you didn’t get a little sweaty! Every week, Kayla provides you with different workout challenges to complete. For more details about cookies and how to manage them see our Cookie Policy . With 28-minute workouts, you don’t have to spend a … Necessary cookies for the website to function. Kayla Itsines Kelsey Wells Chontel Duncan Stephanie Sanzo Sjana Elise Ania Tippkemper Phyllicia Bonanno Britany Williams Cass Olholm Sara Colquhoun.