HELLO FITNESS LOVERS!
The latest and greatest craze in the fitness world: Kayla Itsines Bikini Body Guide workout program. Women from all over the world are participating in this program. A big reason for its success is because Kayla’s posts “before” and “after” pictures from her supporters and those are hard to ignore!
The first week of November has come and gone! With that most people are thinking of thanksgiving, food and shopping. However I on the other hand am thinking of a new workout program and training. I typically workout up to 6 days a week with a mix of bodypump and spin classes, however I needed a change.
I started the Kayla Itsines Bikini Body Guide workout program this week. It’s a 12 week program that consists of 7 minute circuits with 4 exercises in each. Each session consists of two rounds of two circuits totally 28 minutes. Half hour a session sounds great right? Well there’s a bit more to it than that. The actual session is 28 minutes, however I read on Kayla’s Facebook page where she explains that she spends an hour at the gym including warm up and cool down. Before every session she stretches, walks for 5 minutes, skips for 3 minutes and then starts the BBG session. After she finishes the sessions she foam rolls for 10 minutes and then stretches for the remaining amount of time. So if you want to do it properly make sure you dedicate up to an hour!
Week 1 Legs & Cardio
Circuit 1: Jump Squats | Squats | Walking Lunges | Knee Ups
Circuit 2: X Jumps | Burpees | Weighted Step Ups | Medicine Ball Squat & Press
Week 1 Arms & Abs
Circuit 1: Push Ups | Medicine Ball Squat & Press | Lay Down Push Ups | Tricep Dips
Circuit 2: X Mountain Climbers | Ab Bikes | Sit Ups With Twist | Straight Leg Sit Ups
Timing: I found it hard to keep track of timing the circuits – I was using the timer on my Samsung gear fit 2 and set it for 7 minutes for each circuit, which was pretty good. But it’s a bit annoying to keep up so by the 2nd session I kind of just eyeballed timing. I also substituted some of the exercises for other things if I found they were too challenging for my first time. Since you will repeat sessions every other week I know I will have an opportunity to revisit those exercises again.
Location: I am a BSC gym member so I have a place to do the program, however I don’t really like exercising in front of people. There is a studio at the gym so I tried to use that when there wasn’t a class going on, but the problem is during peak hours a lot of people use that room. In college when I was a member of planet fitness I had more confident working out amongst the floor and in front of everyone. And even though I currently participate in bodypump and spin classes. I am not quite comfortable working out in front of everyone at BSC. Starting next week I hope to workout in the AM and hopefully this will diffuse this hurdle for me.
WEEK 1 THOUGHTS:
Week 1 and what can I say. I am SORE! Sheesh…..Week 1 kicked my butt! Im not a true beginner esp since I am an active bodypumper but this workout definitely is a intense workout. My quads, glutes and abs are killing which is a great sign! I took my time throughout the sessions because I felt like I rushed my first circuit. Definitely learning as I go, but I feel great.
I am excited to go through this program and looking forward to week 2.
Have you started the BBG program? If so, what do you think? Leave your opinions in the comments below!