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Bikini Body Guide by Kayli Itsines is a training program that has allowed thousands of women around the world to lose weight. The Bikini Body Guide (BBG) exercises were developed by a young Australian, and at the same time one of the most popular trainers - Kayla Itsines. The main goal of BBG is to prepare the body for the summer season: the effect of training is a firm and shaped pupa, slender thighs, getting rid of the so-called meninges and muscle strengthening. Check out the Bikini Body Guide, and learn about the effects of exercising with Kayla Itsines.

Bikini Body Guideis a training program loved by women all over the world. It was developed by a young Australian named Kayla Itsines. In 2008, Kayla officially became a trainer - she received a diploma from the Australian Institute of Fitness confirming this fact. She started working in the gym and listened carefully to what her regulars were saying: it turned out that women particularly care about developing the best body shape for the beach. So she created theBikini Body Guide- a training program designed to help you get a flat and toned stomach, a raised and toned butt, stronger arms and slender legs.

Bikini Body Guidewas released as an e-book - Itsines detailed the exercises she proposed, and the descriptions were accompanied by illustrations. Kayla not only had a good idea, but also designed the way to implement it well: her social media accounts were inundated with photos of the metamorphoses of women who exercised with her and thanks from the female fans gained thanks to it. The number of people exercising with Itsines continues to grow: Instagram is followed by nearly 7 million people, almost 12 million on Facebook (April 2022), and the number of photos of girls satisfied with the results of their training is still growing.

Read also: Ewa Chodakowska's success - what is the Success training and what are its effects?

Workout for plump buttocks with Kayla Itsines

Try Kayla Itsines Butt Workout below for a total of 28 minutes. The rules are simple:

  1. Repeat the exercises on the circuit for 7 minutes as many times as you can.
  2. Take a 30-60 second break.
  3. Repeat the exercise on the supercircuit for 7 minutes as many times as you can.
  4. Do 30-60 againseconds of pause.
  5. Repeat the circuit and supercircuit exercises for a total duration of 28 minutes.

Bikini Body Guide: rules

Bikini Body Guideis a training program divided into 12 weeks - training sessions take place 6 days a week - Sunday is free. Mondays, Wednesdays and Fridays are for intensive HIIT training ( High Intensivity Interval Training ), while on Tuesdays, Thursdays and Saturdays we do low intensity LISS training ( Low Intensity Steady State ).

Intensive workouts are performed according to the indications fromBikini Body GuideItsines - each set is repeated in 2 series, in turn there are 2 blocks in one series, and in each of them - 4 exercises. The challenge is to complete each block in up to 7 minutes, so the total training time should be 28 minutes - short but intense. In the book, Kayla gives the number of repetitions of a specific exercise, and after every 4 exercises, the trainee can take a break.

Less demanding workouts are simply walks or runs performed on your own. A 15-minute run or walking at a brisk pace for 40-45 minutes is recommended.

The Bikini Body Guide is not a training for beginners. Before we start, it is worth practicing cardio for a few weeks.

Bikini Body Guide can be done at home, but you need to get the necessary accessories first: mat, barefoot, bench, dumbbells, medicine ball. However, it is worth remembering that dumbbells can be replaced with water bottles, and as a bench, for example, use a table that we have at home.

Kayla Itsines has included a 12-week training calendar in her book in which she advises you to perform 2 intensive training sessions and 3 low-intensity training sessions, as well as one stretching session in weeks 1-4. In weeks 5-8, we perform 2 intensive training sessions, 4 low intensity sessions, and one stretching session. Weeks 9-12 provide 2 high-intensity training sessions, 2 low-intensity cardio training sessions, 1 HIIT cardio training session, and one stretching session.

Bikini Body Guide: leg exercises

Below are some examples of BBG leg exercises:

series 1series 2
jump sumo squats - 15 repetitionsjump lunges - 15 repetitions
burpees - 15 repetitionscrab walk with medicine ball - 15 steps
broad bench squats with dumbbell as weight - 15 repsweighted lunges - 24 steps (12 per leg)
climbing with a load - 15 repetitionsskipping rope - 2 mins

Photo of Kayla Itsines from her Instagram

A post shared by Kayla Itsines (@kayla_itsines) on Mar 30, 2022 at 10:39 PDT

Bikini Body Guide: exercises for a flat stomach and strong arms

Below are some examples of BBG exercises for a flat stomach and strong arms:

Series 1Series 2
pushups - 15 repetitions"mountain climbing" exercise - 40 repetitions
squats with medicine ball and lifting it - 15 repetitionscrunches with a bike - 40 reps (20 per leg)
pushups with lying down - 15 repetitionssupine bends with straight legs and rotation - 30 repetitions (15 on each side)
push-ups on bars - 15 repetitionssupine bends with straightened legs - 15 repetitions
Worth knowing

Training Tips From Kayla Itsines

  • Do not do HIIT and resistance training in one day.
  • One workout should not last longer than 70 minutes.
  • You shouldn't do more than 2 workouts a day.
  • If you care a lot, you can do the high-intensity training outlined in the book and low-intensity training one day if you do one in the morning and one in the evening.
  • Do stretching after both LISS and HIIT training, and warm up before training as well.

Bikini Body Guide: Full Body Workout

Introducing Kayla Itsines' Full Body Workout, which is full body strength training:

Series 1Series 2
squats with medicine ball and lifting it - 15 repetitionsburpees - 10 reps
bench step with knee lift - 15 repetitions per legelevation of the torso lying down with straight legs - 15 repetitions
crunches with a bike - 20 repetitions for each sideclimbing with a load - 30 reps (15 per leg)
weighted forward lunges - 15 repetitions per legpushups - 15 repetitions

Treat each of the above-mentioned training plans as intensive training, and on the days when you do not do them, do a less demanding cardio training. Remember that this is an exampleExercises in Kayla Itsines' book - there's a lot more in the trainer's e-book.

Important

Why don't you lose weight? 5 Reasons Why By Kayla Itsines

1.You lack consistency in exercising.

2.You build muscle - Muscle weighs more than fat, so your work on them is not wasted, but is directed towards stronger muscles, not weight loss. Thanks to this type of exercise, you look slim, although your weight will not budge.

3.You're not as restrictive as you think - if you allow yourself a day off from exercise and cheat with your diet, the results don't come.

4.You don't do a variety of exercises, and your body gets used to a fixed set that no longer challenges it.

5.Your breakfast does not exist, so you eat later, but also more - you throw yourself hungry for food.

Effects of practicing with Kayla Itsines

A post shared by Kayla Itsines (@kayla_itsines) on Mar 24, 2022 at 2:49 PDT

Bikini Body Guide: effects

The Bikini Body Guide is a 12-week and varied workout: it includes both low and high intensity exercises, elements of cardio, interval and strength training.

Thanks to this combination, women training with Kayla notice the effects in different parts of the body. Girls lose a lot of weight - most often they report that they lose 9-12 kilograms during these 12 weeks. The spread is wide, but it all depends on a person's diet, exercise technique, and metabolism.

There are muscles on the abdomen of the exercising person (the outline is delicate, you do not have to worry about the "male" radiator). Changes are also noticeable in the circumference of the abdomen and thighs, which become at least a few centimeters thinner (this issue also looks different for specific women). Pupa becomes firmer, more shapely, lifted, legs and arms - slimmer. The shoulders get much stronger (but again don't worry that they will be too masculine). Thanks to the exercises, your skin will be better oxygenated, and therefore smoother and more elastic.

Effects of practicing with Kayla Itsines

A post shared by Kayla Itsines (@kayla_itsines) on Mar 27, 2022 at 4:14 PDT

Bikini Body Guide and a proper diet

Kayla Itsines often points out that the Bikini Body Guide exercise is only part of the success and half the way to your dream figure. She doesn't smoke or drink herself, goes to bed at 9.30 p.m. and gets up at 5 a.m.this is what he does, only in his own way - that is he althy.

The trainer does not use any supplements except vitamins and tries to provide the necessary nutrients from food. She emphasizes that breakfast is the most important meal of the day and it is better to get up 15 minutes earlier to prepare it than to give it up. Kayla eats 5 meals a day: 3 main meals (breakfast, lunch, dinner) and 2 snacks, and her favorite dishes are: egg toast, avocado and tomato, tuna salad, whole grain pancake with lettuce, tzazikami and chicken, baked vegetables with chicken skewers.

A lot of Kayla's recipes for main courses, as well as delicious and he althy sweets, can be found on her blog.

Worth knowing

Kayla Itsines

Kayla Itsines is an Australian born in 1991 - one of the most famous personal trainers in the world. Kayla completed a training course at the Australian Institute of Fitness and worked as a trainer at a "women's only" gym in Adelaide. Her career took off at lightning speed when she published "Bikini Body Guide" - an e-book in which she presented a 12-week training plan for women who want to get their dream figure. The program turned out to be so effective that it won its millions of female fans around the world, and the book was continued - "Bikini Body Guide 2.0" and "H.E.L.P. Nutrition Guide" - a guide to he althy eating were created. Unfortunately, none of Kayla Itsines e-books are available in Polish.

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