ケイラ・アイトサインズのインスタグラム(kayla_itsines) - 11月4日 18時15分

Recently I’ve had a lot of new girls on my page asking WHAT IS #BBG❓❓So i thought I’d break it right down. The Bikini Body Guide (BBG) is a 28 minute workout program that I released in 2014? It incorporates high-intensity plyometric exercises & resistance training ..as well as cardio and recovery sessions, suitable for women of any fitness level! ✅The workouts require minimal to no equipment so can be done anywhere. My program is located IN the @sweat app! ?
For those girls wondering, Plyometric training is a form of ‘jump training’, meaning the workouts consist of exercises that make your muscles exert maximum force in a short amount of time. ☀️The Resistance sessions focus on certain areas of the body. These focus areas include ‘Arms & Abs’, ‘Legs’ and ‘Full Body’, which become more isolated as you progress through the program. ?For girls asking how the workouts work...My BBG Resistance workouts are all 28 minutes long, consisting of four 7-minute circuits with 4 exercises per circuit. You should aim to complete the four exercises in each circuit as many times as you can in 7 minutes, only stopping when the timer stops.
Per week, I recommend ✅3 x Resistance training sessions (arms and abs, legs, full body)
✅ 3 - 4 x Cardio sessions (example - walking on treadmill or outside) ✅2 x Recovery sessions (stretching and foam rolling) ✅1 x Challenge session (optional) ☀️As you progress through the program, the intensity and exercises in the workouts will increase as you get stronger, fitter and more confident!! For the ladies looking to workout in the gym, I have a program called #BBGstronger which incorporates gym equipment into the original #bbg workouts! To access all of these workouts, visit www.kaylaitsines.com/app !! (Link in bio)

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