The workout doesn’t end there; Itsines exercise plan continues in what is called the BBG 2.0. This level comes with more intensity to further compliment the work done in the initial 12 weeks. Kayla's BBG Workout 2.0 sees women further transforming their bodies over a 13-24-week period. Start your fitness journey with BBG Beginner! My new Post-Pregnancy program can help women to rebuild fitness after having a baby, and you can continue increasing your strength and confidence with 92 weeks of BBG and 52 weeks of BBG Stronger. 28-Minute Workouts. Make it easier to find time for exercise with my short and effective workouts.
Ladies, I’m so excited for all of you doing my BBG workouts to be part of the SWEAT 12 Week Challenge again this year!
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. Whether you’re a devoted BBG girl or you’re reading this wondering ‘What is BBG?’, don’t worry!
If you’re planning on using BBG as your workout during the 12 Week Challenge, or in general, I’ve included some information on BBG and how it differs from BBG Stronger, my other workout program. Not only that but you can try out a BBG workout in preparation for the challenge too.
Find Out:
Grab a workout buddy and join us using either the Sweat app for all BBG workouts or with the original Bikini Body Guides if you are keen to make healthy lifestyle changes, to become fitter and stronger in 2019!
I hope you all plan to join me on the 14th of January so we can complete 12 weeks of BBG together.
What is BBG?
BBG stands for Bikini Body Guide, which is the original training program Tobi and I created in 2014. The original guide was a 12-week workout program, however, BBG has grown and grown! There are now more than 88 weeks of my workouts available.
You can head to my blog, What Is BBG, if you want to know more about the BBG program and what it includes. If you want to read some inspiring stories from previous challenges, make sure you check out some BBG transformation stories!
In 2017, I also released a new workout program for gym users. BBG Stronger is different to BBG because it uses some key pieces of gym equipment in the circuits. The resistance workouts are still only 28 minutes long (just like BBG) but that doesn’t mean they are easy. You can find both of my programs in the Sweat app.
Try a free BBG workout!
In celebration of the 12 Week Challenge starting soon, I’m sharing a FREE BBG workout with you all!
This workout is inspired by my BBG program, which means that you can do it anywhere, anytime. Of course, it wouldn’t be a Kayla Itsines workout if you didn’t get a little sweaty!
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.
Let’s do this!
How to start a BBG workout
Did the free workout above encourage you to start BBG?
The great thing about BBG is you can do the workouts almost anywhere! 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.
Make sure you warm-up before you start training (you can select a warm-up if you are using the app). Keep a drink bottle handy so that you can rehydrate during a rest as well.
How to do the BBG circuits
Both BBG and BBG Stronger use the same style of circuit and take 28 minutes to complete (not counting a warm-up).
Each circuit includes four exercises and lasts for seven minutes. 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). Then you move on to the next exercise and follow the number of reps. 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.
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. The aim is to complete both circuits twice each — which gives you a tough workout in 28 minutes!
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. Just make sure you do the exercises with correct form to avoid injuring yourself.
Start BBG during the 12 Week Challenge
Are you feeling excited now? 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!
You can follow along with the 12 Week Challenge whether you’re doing BBG or BBG Stronger.
If you missed this year’s 12 Week Challenge, don’t worry. You can start BBG at any time by downloading the Sweat app and following the program.
I’m excited for us all to focus on our goals and to get busy working to achieve them!
Love, Kayla xx
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.
Hello, We are going to discuss Kayla Itsines Workout Routine and Diet Plan, Before going to discuss workout routine of Kayla Itsines and diet plan of Kayla Itsines, let’s know about her. Kayla Itsines was born on 21 May 1991 in the city of South Australia. Itsines found her interest in basketball and other sports.
After receiving her degree, she found the work at a women’s gym and soon realized that the machine exercise which they are performing is not helping out her clients, so she shifted her focus on aerobic exercise which proves to be a turning point in her career and also make a difference in her client fitness.
Now, Kayla Itsines is an Australian personal trainer and entrepreneur. She also published her e-book “Bikini body guides” and also launched an app ” sweat with Kayla.” Kayla and his husband Tobi also included in the young richest list of wealthy Australian under the age of 40.
Furthermore, Kayla has also garnered 11.6 million followers on Instagram and is also considered as the top 30 influential people on social media by Time in March 2016.
Last year Kayla Itsinea make 17 million USD alone from her app and she also made 150,000 from her one Insta post. Here in this article Kayla Itsines workout routine, Kayla Itsines diet plan, Kayla Itsines fitness regime, Kayla Itsinesgyn routine, Kayla Itsines abs tips are explained in detail.
Kayla Itsines Workout Routine
Like most Fitness trainers Kayla Itsines along with her husband Tobi has made a premium workout routine for its users known as ” BBG.” You can get it on the app ” sweat with Kayla ” it’s free for one week after that you have to pay 19.99 USD per month.
If you are the one who has never heard about this popular program of Kayla, then stay tunes with me. I will tell you everything about it.
Basically, Kayla and Tobi launched the Bikini Body Guide(BBG ) program without gym equipment in 2014
Bbg Workout Pdf Noholita
The BBG workout plan is based on the 28-minute high-intensity without gym equipment which you have to complete 3 times per week. The exercise was inspired by different sports, aerobic, and allows your body to do 150 movements.
They also discuss calorie intake per day, which is about 1500-1600 calories. Many journalists titled this program as ” Ultra slim and lean physique coupled with high-level fitness and strength without bulk.”
After the huge success of this program In 2017, they also launched a new plan for gym users known as BBG Stronger. BBG stronger is different from the old BBG program as this new program also use gym equipment and weight resistance, which is again only for 28 minutes.
If you are keen interested in taking Kayla BBG program but didn’t have enough money, don’t worry. Here is a free BBG workout which you can also find on her app ” Sweat with Kayla.”
Kayla Itsines Workout Includes:
| Kayla Itsines Workout | Reps / time |
| Circuit One | 7 minutes |
| Rebound lunges | 20 reps per side |
| Lay down push-ups | 15 reps |
| X- mountain climber | 15 reps per side |
| Straight leg raise | 15 reps |
| Circuit two | 7 minutes |
| Bench jumps | 15 reps |
| Tricep dip | 15 reps |
| Commando | 12 reps per side |
| Single leg ab – bike | 12 reps per side |
This is all about Kayla Itsines workouy plan.
Read Also Sommer Ray Workout Routine and Diet Plan
Kayla Itsines Diet Plan
Kayla is from that fitness enthusiast who doesn’t cut your favorite food from your diet. In fact, Kayla herself eats pancakes in her breakfast, and as a fitness influencer, she also released her new recipes in her E-books The bikini body motivation and Habits Guide.
Kayla Itsines Workout Pdf
So, here is a one-day meal planfrom Kayla’s new book
Kayla Itsines DietIncludes:
- Breakfast: Blueberry Pancakes
- Morning Snacks: Rice crackers with Bean Dip
- Lunch: Lettuce cups
- Afternoon Snack: chocolate and banana mousse
- Dinner:Pistachio crusted salmon with quinoa
A post shared by KAYLA ITSINES (@kayla_itsines) on
This is all about Kayla Itsines diet plan. If you don’t know the recipes of these foods, then tell us in comments, and I will post a blog sharing about methods of that delicious and healthy food. Just for you!
Kayla Itsines Workout Video:
Bbg Workout Pdf Week 1
A post shared by KAYLA ITSINES (@kayla_itsines) on
For more information and fitness secrets of Stars! Stay tuned with us.