Kayla Itsines Bikini Body Guide workout is contemporary proof of what hard work, a consistently positive attitude and a little bit of luck can do, in helping a dream flourish.
However, regardless of how Kayla Itsines Bikini Body Guide fitness empire has grown, her start was relatively simple.
Kayla Itsines Bikini Body Guide Review
After graduating from her hometown of Adelaide in South Australia, Kayla – with a fitness diploma in hand – began teaching at a nearby personal training centre for women in 2008, where she began to learn the ins and outs of the industry, the complex female fitness desire and a growing consciousness on the ever-expanding world of lifestyle fitness.
However, recurring patterns of dissatisfaction began to show up, and she found herself frustrated with the techniques that were being taught. After listening to the clientele, who weren't getting the results they expected, she started to realise she had to implement the change that she wanted to see.
She found that these women continually complained about certain problem areas, namely:
- Inner thighs
- Upper arms
- Stomach area
She began conducting research and started employing her own techniques and tricks that she thought might be more useful, and after generous and overwhelmingly positive feedback she walked away from her job to start her own company.
The start of the BBG workout program, as we know it today, began once she took the risk to spark a fitness revolution of her own. The goal: To help women find confidence, happiness and reach their ideal bikini body.
Soon her name, and influence, began to spread. She built her brand, expanded on her presence and slowly generated an audience that faithfully began to follow her training and nutrition methods. Her clients began seeing results quicker than expected, and Kayla Itsines, the brand, seemingly took on an identity of its own
Subsequently the 12-week BBG workout pdf was born. A program that consists of cardiovascular exercises and plyometric circuit training and stretching.
Bikini Body Guide Features
The fact that you are reading this shows that you are looking to get fitter and you couldn’t have chosen a better program to get on your way than the Kayla Itsines BBG program. Irrespective of whether you were drawn to Kayla’s effervescence and unabridged energy levels or it was one of the many motivational, transformation hashtags on the gram that got you, she will take you to the body of your dreams and you only need to give her your best thirty minutes of the day.
That’s the Bikini Body Guide for you. A thirty minute ticket to a fitter, leaner and stronger body that can be achieved in just 12 weeks of your life. It is a refreshing change from all the home body workout routines that have been painting the town red with their claims of effectiveness. When in reality, all they do is subject your body to extremely brutal workout routines without the slightest concern about how it would affect you. There are enough horror stories of such extreme workout routines ending up in unpleasant ways for innocent clients.
That’s where the Kayla Itsines workout differs. It is designed for women, by an incredibly fit woman and personal fitness trainer herself who understands what it takes to tackle the many common problems that women face. That’s what led to the creation of the Bikini Body Guide in the first place. When many of the clients in the fitness center where Kayla used to work, were unhappy with the cookie cutter programs and the results, Kayla decided to create something of her own that was a lot more effective and customized.
Essentially it is comprised of three 28-minute workouts a week, which includes stretching and some easier cardio in between. The-28 minute workouts are divided into four 7-minute intervals, and you can start the timer on your phone and complete the workouts over and over until it stops.
Kayla Itsines Workout Plan
The first order of business, however, is to track your progress, in other words you have to take a before and after picture, to document the physical changes your body will go through (if you follow the guide strictly). The training breakdown takes place over a 3-month period of varying degrees of intensity, and is subsequently broken down into three subsections of focus
BBG Workout Weeks 1 – 4;
The first four weeks include 2 – 3 sessions of resistance training, 2 – 3 sessions of LISS cardio training and 1 rehabilitation session that are to be performed weekly. This boils down to a few sessions of walking for up to 45 minutes, and a few sessions of high intensity sit-ups, push-ups and variations of burpees, jump squats, walking lunges, and the such.
BBG Program Weeks 5 – 8;
The following four weeks ups the ante, as the resistance workouts remain at 2 – 3 sessions, the LISS cardio training increases to 4 – 5 sessions, and the rehabilitation sessions remains at one. However this slight increase in intensity is bound to bring improvement in capability, whereas the first week might have seemed impossible, they now start to feel doable.
Weeks 9 – 12;
The last four weeks bring together all the effort that has led to this point, and throws it out of the window. 3 – 4 sessions of resistance training remains the staple, and the 2 – 3 units of LISS cardio training continues to push the limits, whereas 1 – 2 units of HIIT cardio brings something fresh to the plan. The HIIT sessions involve sprinting on a treadmill for 30 seconds followed by 30 seconds of resting for over a period of up to 15 minutes, and surprisingly introduces a different texture to the plan.
The program expands on the many exercises available for each group of four weeks, which alternates between legs, arms and abs, and full body workouts, and naturally increases in difficulty as the program progresses.
The guide even expands on some confusing exercise jargon with exceptional detail, as a glossary of terminology and general exercise slang is included in the package alongside visual cues, which makes it easy to understand for even the most inexperienced exercisers.
The final end of the guide focuses on educating you on the varieties of exercise, how they impact your body, and the do’s and don'ts of intensity training.
The BBG workout is a well-rounded effort overall, and keeps a laser sharp focus on what the goal essentially is: to reach the so-called epitome of the ‘bikini body’. The guide is not based on the ideology of extreme dieting, but rather on the idea of a balanced lifestyle, and even if the desired results aren’t reached, it does leave a lasting impact and a foundation whereby you can continue to take your fitness journey, as an individual.
Bikini Body Guide Review Conclusion
Today, Kayla Itsines workout routines are used around the world, and her following continues to grow. Her astounding relevance in the modern-day social media stratosphere is evidenced by her astonishing 5 million strong Instagram following, and ever-growing Twitter, Facebook and YouTube audiences, and the Australians reach is going global.
Her new fitness app, includes a reinvented BBG workout, new meal plans and up-to-date training information. The application has garnered much attention, and some criticism, but has proved to be a steadfast staple on the BBG program repertoire of products.
Much like her astonishing abdominals, she has set out to create an instantly recognisable product that motivates and encourages women, as she sets out to fill a gap in the market, with revolutionary techniques and a consistent presence to continually encourage and push a healthy lifestyle.
But, at its core, the BBG program is not simply a once-off day filler. It is about adopting healthy patterns and lifelong techniques for a lifestyle founded on a 100% committed attitude of mindfulness and wholesomeness, just like Kayla Itsines envisioned with the Bikini Body Guide, all the way back in 2008.