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The sessions are intense, and they ramp up every 4 weeks. There are detailed instructions on how to do each move. Core: Yes. You'll do sit-ups, bicycles, planks, and other abdominal exercises. Arms: Yes. One of the circuit routines includes push-ups and other moves that strengthen the biceps , triceps, and other arm muscles. Legs: Yes. The legs circuit is packed with exercises like squats and lunges, which burn out the leg muscles. Back: No. None of the sections directly targets the back.
But you might get some back toning as you do the arm exercises and circuit training.
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Flexibility: Yes. Each workout ends with a series of stretches. Itsines also suggests doing at least one rehabilitation session each week, which is a total stretching routine using a foam roller. Low intensity steady state LISS is cardio you do at one pace for 30 to 45 minutes.
For example, you could walk on a treadmill, swim, or ride an exercise bike. High intensity interval training HIIT includes intense bursts and rest. First, you exercise as hard you can for 30 seconds. Then, you catch your breath for 30 seconds. You repeat the sequence over a period of 10 to 15 minutes. Examples of HIIT exercises are jumping jacks, burpees, or mountain climbers. Strength: Yes. Each resistance workout combines body-weight, strength training , and plyometrics jump training. You do two 7-minute circuits of four exercises each, and then repeat both circuits, three to four times a week.
Low-Impact: No.
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LISS exercises, like walking and cycling, are low impact. But the circuits include some high-impact moves. Cost: You can get the "Sweat With Kayla" app free for a week. Good for Beginners? Start with some basic fitness, like brisk walking, first. Outdoors: Yes. You can do this workout anywhere. For example, you could take a walk or go for a bike ride as a LISS low-impact, steady state workout.
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At home: Yes. You can do this at home, but you'll need some room for the equipment. Thanks for the help. Hi Leah!
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However, if you are looking for muscle mass in the sense of a professional bikini competitor, then I think you may be disappointed. You certainly can add more weights during the program, but the emphasis is not on building big muscles. I would recommend the guide more for someone looking to shed fat and gain lean muscle as opposed to someone you is trying to gain significant muscle mass. Hope this helps you!
Thanks for the awesome overview! My question is did you ever skip a day or two of the plan? If so, did you do anything to make up for the missed workout? With school starting again I know I am going to be extremely busy and am afraid I may not find the time on some days to complete the workouts assigned. Hi there! I love your review and also your blog! I have been thinking of getting her nutrition plan and workout guide but I was wondering if you have heard of Tone it up? If you have any experience with Tone it up I would love to hear your thoughts on the differences between the 2.
I am glad you loved both the review and my blog, it makes me so happy that people are enjoying what I write about. TO answer your question, I honestly do not have much experience about Tone It Up and their method of exercising.
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Their exercises seem to consist of videos which are done on specific days, am I right? If you want to gain muscle mass, then I would not recommend it … I would recommend a bodybuilder approach of using heavy weights with low repetitions. Just wondering what weights you used for the medicine ball and the actual weights themselves? Good question, I am always curious to see what other people are using. I used 12 pounds for the hand weights and I think I used an 8 pound medicine ball, although I wanted to go heavier so I started using a 12 and 15 pound kettle bell I did 15 on days where I felt really strong lol.
I am actually restarting BBG next week and my friend is starting in 2 weeks so we are gonna be BBG buddies so I will let you know what my current weights are. I bet I have gotten a lot weaker haha!! Hope this helps. Remember, these are the weights I used and they may be too heavy or too light for you so feel free to experiment with what weights to use.
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Thank you, I am glad you liked the review. The resistance sessions are the workouts that are given in the eBook weeks , and etc. Kayla gives you examples of what types of cardio to do, it should be somewhere within pages Did you lose any weight on the program? Did you follow the food guide? I actually did not weigh myself at all, I relied solely on the progress photos. I did not want to get discouraged in case I gained muscle, as it is more important to focus on what I actually look like as opposed to numbers on the scale. I just have one question.
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At the moment I am not excersising so much. I think that it would be smart to prepare yourself before you start the BBG program. There are a lot of moves that can tire you out very quickly, such as squat jumps and push-ups. I recommend doing some exercise for weeks before you start to build up your endurance.
Or you can start the program and maybe repeat week 1 until it gets easier. I just have a quick query for you, though the guide does result in changes are there any advice for keeping the weight off after completing the guide? Am really researching this before buying it! Somewhere on her website I think on her FAQ Guide it also suggests that you can repeat the BBG or mix and match workouts from it to help keep the weight off.
Hi Clarice, I just bought Kayla Itsines BBG, and because you already done it I thought that you could probably help me understand it when it comes to exercise part…Do I do same exercises in week 1 and week 3, than week 2 and week 4, and so forth, is that right, did I understand it correctly? Please help Yes, you have it absolutely right. Is there a substitute or something? I would like to get in shape but without losing too much weight.
Would you recommend to still take the nutrition plan and the training program or just the training program? Thank you!! Hmm, this is a hard question unfortunately as I do not know how your body would respond to her program. Perhaps you could start out with just the training program and see how that goes? I am sorry I cannot be more helpful as I honestly do not know how your body would respond. You might lose weight from both the nutrition plan and the workout guide, or you may just add lean muscle … it is hard to say.