![]() Because you do a total of four Circuits (dedicating seven minutes for each one), the whole workout should only take you 28 minutes! It’s very challenging, and the harder the workouts get, the more difficult it becomes to complete even one round in seven minutes. Once you’ve completed Circuit 2, you do the whole sequence over again one more time. Once you’ve completed Circuit 1, you take a 30 second break before moving on to do Circuit 2. The number of reps per specific workout (lunges, for example), is listed next to the title of the workout. To do it properly, you must complete all four workouts of Circuit one as many times as you can within seven minutes. The four workouts on the left side of the page are Circuit 1, and the four on the right side are Circuit 2. ![]() ![]() There have been a lot of questions about how to do the resistance workouts, the number of reps, etc so I thought I’d share that here too. For the first eight weeks you are rotating between resistance workouts and LISS, but starting at week nine you add in a couple of HIIT sessions each week as well – I start week nine next week!! HIIT is basically sprinting for 30 seconds and then resting for 30 seconds – you do this on and off for 10-15 minutes. These workouts are meant to get your heart rate up, blood pumping and muscles exhausted for a solid 30 minutes. In any given week you can expect to see a few of the following: jump squats, walking lunges, burpees, rope skipping, bicycle crunches, tuck jumps, mountain climbers, etc. Each week gets progressively more difficult, challenging you with new sequences and reps. What the Bikini Body Guide e-book provides you is a complete set of resistance workouts for a twelve week period, three days per week. I still take FlyWheel as my cardio – it’s so fun and burns SO many calories! It’s also a program I’m having no trouble keeping up with while I travel! As long as I have access to a decent fitness center at my hotel (or on a cruise ship, more recently!), I’m able to complete each resistance workout! Compared to the $20-$25 I normally pay for single classes at PureBarre, Tread Fitness and FlyWheel, I’m saving hundreds per month using this program. I bought the workout guide separately – you can also buy a nutrition guide + stretching guide along with the workout guide as a combo (comes with a discount). For 12 weeks of workouts (plus four weeks of pre-training!), it only cost me $50 USD ($69 in AUD), and I plan to repeat the 12 week program a few times before purchasing her second guide for the next 12 weeks of training (which I hear is significantly more difficult). While many people choose to download and pay the $18/month for Kayla’s app, I just purchased her guidebook online to download and print out. A Bosu ball is also recommended, but you really only need it for one exercise (Bosu burpees) – you could easily just replace the Bosu with weights and do weighted burpees instead. It’s perfectly sturdy for all of the ab exercises, step-ups and knee-ups, but it needs a little more weight on it for jumps so you don’t knock it over in the process. If you’re planning to do the box jumps on the bench I linked, I’d recommend getting some sandbags to weigh down the legs. ![]() What’s amazing about BBG however is that you can do the workouts at home without the need of a gym membership and at a fraction of the cost of working with a trainer or buying classes! While you can definitely do these workouts without actual gym equipment (or at the gym if you do happen to have a membership), I went ahead and ordered some inexpensive equipment on Amazon to create a mini home gym in my garage, like a yoga mat, jump rope, a medicine ball (mine is 12 lbs), free weights (I have 5lb, 8lb and 12lb weights) and a bench. If you’ve ever worked with a personal trainer before, this is a common practice – it’s also called circuit training. The idea behind BBG is pairing a variety of resistance/strength training workouts with High Intensity intervals (HIIT – High Intensity Interval Training) and Low Intensity Steady States (LISS) throughout the week. Just search that hashtag and you’re sure to find thousands upon thousands of inspirational transformations from real women around the globe using the Bikini Body Guide! If you’re not inspired or motivated to start using BBG after seeing the incredible transformations, I don’t really know what else to tell you… but if you ARE interested in learning more, I’m sharing a little more info and my experience with it thus far below! I discovered this guide while scrolling through the black hole that is Instagram, and stumbling upon the many #BBGTransformations. If you’ve never heard of BBG, it stands for the Bikini Body Guide, created by Australian fitness guru Kayla Itsines. If you follow me on SnapChat (username: merrittbeck), you may have seen me chat quite a bit about BBG.
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