Nike Women's Flex Supreme TR 4 Cross Trainer Shoes in Rose Gold // Lululemon Double Tap Bra II // Lululemon Short Stop Tank // Lululemon Simply Bare Bra // Lululemon Wunder Under High Rise 7/8 Tight // Lululemon Wunder Under High Rise Pant
Today on the blog I wanted to share with all of you my workout routine. For about a year and a half I have been doing Kayla Itsine's Bikini Body Guide Program (BBG for short). For the first year I was just kind of doing it on and off but for the past 16 weeks I have been doing it religiously with my friend Vanessa Krombeen, blogger of TheCheekyBeen.
So what is the BBG Program? I will try and sum it up in the best way possible. Basically, it is a program that combines what Kayla calls circuits and cardio. There are 2 types of cardio, LISS and HITT. LISS stands for Low Intensity Steady State Cardio. So for this type of cardio you can really do anything as long as it is for 40 minutes in duration. Some people walk, some people jog, some people bike. I always complete my LISS by doing 40 minutes on the elliptical. HITT is another form of cardio and it stands for High Intensity Interval Training. This is done on the treadmill by sprinting as fast as you can for 30 seconds then resting for 30 seconds all within a 15 minute period. Right now I am supposed to complete 3 different LISS sessions and 1 HITT session a week. Her resistance circuits consist of all different types of workouts and all last 30 minutes. For each circuit day there are 2 different circuits that you complete twice. Each circuit has 4 different types of exercises included that have a certain amount of reps that you are supposed to complete for each. The circuits last 7 minutes and you are supposed to do as many exercises for the amount of reps assigned as many times as possible before the 7 minute circuit is up. After that you get to rest for 30 seconds before moving onto the next circuit. Once you complete circuit 2, you go back to circuit 1 and start all over. Once you have done Circuit 2 for the second time and the 7 minutes are up, you are done. The app comes with videos of all of the workouts, specified rep numbers and a timer. So you always know when each circuit is up and when your 30 second water break is up which is really nice because you don't have to try and time everything.
Kayla's circuits are broken into 3 categories so there are 3 30 minute circuits that you are to complete each week. The first circuit is upper body, the second is lower body, and the third is full body. Once you complete weeks 1-12, and go onto weeks 13-24, she changes her circuits to arm day, leg day, and ab day. Right now her program is a 24 week program but you can keep doing the program as many times as you would like. Some of the best transformations that I have seen are when people complete the 24 week program all the way through for the 3rd time, 5th time, etc. I know it is kind of confusing to explain but I am going to sum up what my workout week looks like to help better paint the picture:
Monday: 40 minutes of Cardio on the elliptical (LISS)
Tuesday: 15 min warm up on the elliptical and then Leg Day Circuit (30 minutes)
Wednesday: 40 minutes of Cardio on the elliptical (LISS)
Thursday: 15 min warm up on the elliptical and then Arm Day Circuit (30 minutes)
Friday: 15 min warm up on the elliptical and then Ab Day Circuit (30 minutes)
Saturday: 40 minutes of Cardio on the elliptical (LISS)
Sunday: 15 minutes of sprinting for 30 seconds and resting for 30 seconds on the treadmill (HITT)
It's obviously also very important to try and eat healthy on this workout program. I don't necessarily have a strict diet that I stick to but I do try to make healthier choices. For breakfast I usually will eat a boiled egg with a protein bar. For lunch and dinner I try to stay away from carbs, especially foods like Italian, Mexican, Thai-all the stuff that's SO yummy but not that great for you. For lunch I usually eat stuff like a salad with chicken and balsamic vinaigrette, tuna salad with crackers, a protein smoothie, an acai bowl, grilled chicken and veggies, etc. For dinner, my husband and I usually cook Blue Apron meals. These meals are great. They are usually pretty healthy and not that bad in calories. We have been cooking these meals for almost 2 years now and I highly recommend them.
So that about sums everything up. I know it can all be very confusing because there are a lot of moving parts to this program so if you all have any questions at all please feel free to reach out. I am happy to answer anything that you have and to help out in any way.