I finished my final week of BBG last Friday. Wahoo! It was basically three months of endless burpees, pushups and SWEAT!
I’ve mentioned BBG (Bikini Body Guide) a few times on the blog, but for the unfamiliar, BBG is Australian personal trainer Kayla Itsine’s downloadable fitness guide. It’s a 12 week program, and each week includes three strength workouts (1 day each of arms, abs, and legs), along with multiple days of LISS (low intensity steady state) training, HIIT (high intensity interval training), and stretching. I only did her strength workouts because I was simultaneously training for my half marathon.
A breakdown of the strength workouts:
There are 7 minute circuits with 4 exercises in each. You repeat each of the four exercises until the timer goes off. There are 2 different circuits, which you repeat twice, totaling 4 circuits. 4 X 7=28 minutes.
I jotted down some of my likes/dislikes of the program:
- It’s fast, and you know exactly how long it’ll take you.
- You can do it with minimal equipment/space.
- It definitely made my upper body stronger. I can do so many more push-ups than before.
- You get out of it what you put into it: If you push yourself and work hard during every workout, you’ll see the most improvement. On the flip side, if you’re not feeling your best one day, you can take it easy and it’s not a big deal.
- It introduced me to new exercises that I can do in the future.
- It introduced me to the concept of doing timed exercises as opposed to sets of reps.
- Joining the BBG community! Everyone is so inspiring and hardworking.
- Sometimes the jumps between weeks seemed a little too big (like the jump from 24 to 36 commandos… DEATH).
- The walking lunges disappear in the last few weeks of the program (I think walking lunges are an excellent body weight exercise so I was a little sad to see them go).
- There are no super-set/back muscle exercises.
- It’s mostly body weight exercises; I would have liked a bit more weight training.
- It doesn’t provide low impact alternatives/equipment alternatives.
This program is great for anyone looking to switch up their strength training routine. I had been doing weight training for months prior to BBG, but felt like doing something different for a bit, and I’m glad I did. I now have so many new exercises to add to my workouts. It was definitely challenging—more than I thought it would be— but is adjustable to your fitness level, so it suits beginners and experienced gym rats alike. Someone more experienced may be able to crush 15 burpees in under a minute, while a beginner may take a bit more time, but all that matters is that you show up and get it done.
It’s also good for anyone who wants a short workout. You only need to dedicate 30 minutes, three times a week. There are other parts of the program, like the HIIT or LISS sessions, but you shouldn’t put too much pressure on yourself to hit every single component if this is your first time working out consistently. I ignored the other parts of the program and it worked out pretty seamlessly.
Now my question is… Where do I go from here? Do I start the program over? Take a break? Begin my own new exercise regimen? I’ll be out of the country for 10 days starting Friday, so I guess I’ll figure it out once I get back.
If you’ve tried BBG, let me know what you think of my notes! What did you do once you finished the program? I’d love to hear about your experience, so comment below :)