That BBG Workout Plan…

I wanted to explain in a bit more detail about the workout plan that I’m following according to Kayla Itsines BBG (Bikini Body Guide). Though I can’t tell you exactly what the workouts are, I can give you a general outline so you can decide whether it’s something that you would like to do!

What’s wonderful about the plan is that the booklets (downloadable PDF’s) fully explain everything to you to ensure you understand exactly what you’re doing. To someone that is generally used to exercising, those parts are a little laborious to read through, but for a beginner they are amazing!

The plan is pretty cheap anyways, and you can get a 7 day free trial from Kayla Itsine BBG Website


The first set of workouts span over 12 weeks, split down into 4 sections of 3 weeks.

Weeks 1-4

2-3 Resistance Sessions | 2-3 LISS Sessions | 1 Stretch Session

Weeks 5-8 

2-3 Resistance Sessions | 4-5 LISS Sessions | 1 Stretch Session

Weeks 9-12

3-4 Resistance Sessions | 2-3 LISS Sessions | 1-2 HIIT Sessions | 1-2 Stretch Sessions


Now let me explain what that actually means…

Resistance Sessions 

These sessions are what I call ‘circuits’. There are two sets of four exercises (with the number of reps all explained), and all you need to do is set a timer for 7 minutes and get through the first set of 4 as many times as you can. Take a little break, reset the 7 minute timer and get through the second set of 4 as many times as possible. Then repeat. So all in all – you’re doing 2 of each circuit = 4 lots of 7 minutes = 28 minutes.

Wowzers – less than half an hour and you’re done?!! Well, you may think that – but it’s a lot harder than it seems. My first day was Legs & Cardio and I managed to get through each of the circuits twice in 7 minutes, but I swear I was officially dead at the end of that 28 minutes!

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LISS Sessions

LISS stands for Low Intensity Steady State. To me, this means working for 45-60minutes at a constant steady state. Walking or cycling would be the best examples of LISS. I choose to take a walk or cycle around the Yas Marina F1 Circuit on Tuesdays, or take a wander down to the Marina on an evening for a bit of scenery. If you want to do your LISS in a gym, then get yourself on a treadmill, set it to somewhere between 6.0-6.5 km/ph and a little incline, plug in to your tunes and get walking. On a stationary bike in the gym, I’ll probably set it to level 4 or 5 and try and stick to 90-100rpm.

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Stretch Sessions

NOTE: This doesn’t mean that you just stretch one day a week!!!!!!!

There is a full body stretching session all laid out on a page within the Bikini Body Guide, and it’s suggested that this full session is done for the allocated amount of times depending on what week you are on. But as I mentioned above – this doesn’t mean you stretch just once/twice a week. Stretch after every.single.session to aid muscle recovery (something which I found out the hard way after Week 1 – Day 1 lol)

HIIT Sessions

You don’t get into HIIT sessions until you hit week 8, but HIIT stands for High Intensity Interval Training. This means sprints!! Kayla’s way is 30 seconds on / 30 seconds off – and you can do this a whole load of different ways. Personally, I prefer the treadmill. Kayla suggests setting the treadmill to somewhere between 14-17km/ph, and do 15 lots of 30/30. So sprint for 30 seconds, then jump off to the sides and rest for 30 seconds.

Of course you can do these kind of sprints on a stationary bike, or you can mix it up! Read my Top 10 HIIT Exercises for more ideas!

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HIIT leaves us looking like…..

And That’s It…!

I’m pretty bad for over-training; I know that. And maybe that’s exactly what’s hindered my progress in the past – so I won’t be adding any further workouts into this training plan. Some people that I follow on social media mentioned that they have added weights sessions in, but I think they are a little bit more advanced than me (kudos!!!)

If you have any questions about the plan and how it’s gone for me so far, then please comment below and I’ll be sure to reply. Are you starting out now? Getting used to the exercise programme? Tell me what you think below….