if I am sore in one part of my body then I don’t want to overwork it 2 days back to back. More often than not I will do resistance training and LISS cardio on the same days. This would be an ideal week, however a crazy schedule that is continually changing doesn’t always allow for the perfect workout schedule. 35 mins)įriday: Full-Body Resistance Training (approx. Wednesday: Arms & Abs Resistance Training (approx. Here is what an ideal week looks like for me with the bbg app: The app shares videos of each exercise, the number of reps to be completed with each exercise, and a timer at the top to keep track of time-making it very easy to use! Once the circuits are complete, Kayla also walks your through stretching the muscles you just used, which I love! The training, rest period and stretching all together usually takes about 34 minutes total for me. So all-in-all there are 4 circuits total (2 circuits, 2 times), 7 minutes per circuit, 4 exercises in each circuit, completed as many times as you can within that 7 minutes. Once that is over, you rest once again for a minute and then return to circuit 1 and complete it again, followed by circuit 2 one more time. Once the 7 minutes are, up you rest for 1 minute before starting circuit number 2. Each exercise tells you how many reps to complete before moving to the next. Each circuit is composed of 4 different exercises that you complete within a 7-minute period. There are 2 circuits that you complete twice. Resistance training is broken up into circuits. There are 3 different days of resistance training in Kayla’s program: Right now my program recommends 3 days LISS cardio and 1 day of HIIT cardio a week! I enjoy cardio most, so I typically will do more each week if time and schedule allows! #MissTexasLife Even though it’s only 15 minutes, these cardio workouts always feel so effective. Because it goes by so quickly and doesn’t take long at all since it’s only 15 minutes.2. The idea behind high intensity cardio is to raise your heart rate for a short amount of time before a brief rest period and then repeating the cycle. I sprint for 30 seconds (usually on an 8.5 or 9.0 speed) and then jump onto the rails for 30 seconds of rest. HIIT is High Intensity Interval Training, aka sprints! HIIT cardio is done by sprinting on a treadmill. The idea behind low intensity cardio is to increase your heart rate to a level that is above your normal rate, and maintain this rate for a relatively long period of time. I typically choose to either do the elliptical or walk at a fast pace on the treadmill or outside! Kayla recommends some sort of LISS cardio for at least 35 minutes. walking on a treadmill, elliptical, biking, jogging, etc. For this type of cardio you can choose what you want to do! I.e.
LISS is Low Intensity Steady State Cardio. Kayla includes 2 types of cardio into each week, LISS & HIIT. Here is a breakdown of what that looks like: I am by no means an expert, but I will try to explain it to the best of my ability! The program basically is made up of 2 components, cardio and resistance training. The beginner workouts are just like the 1.0 program, same types of circuits and duration of the circuits, but are meant to ease you into the program. When you start BBG there is a 4-week beginner program you complete, prior to 1.0. I am currently on Week 4 of the BBG 1.0 program.
I started Kayla’s BBG program at the beginning of this year in January. I needed something specific that I could follow each day that would be consistent, not just me going to the gym and making it up as I went along.Īnd something that could be done on the go! Although I have an incredible gym sponsor at Cowboys Fit in Frisco (most amazing gym ever), since I am traveling so much I often work out in hotel gyms and occasionally at home when I’m not able to get to Cowboys Fit. 2 things were really important to me when looking for a program: Since my competition swimsuit days are now over, I wanted to find a program for everyday life, and something I can continue to do when I return to Tyler and am back to teaching. When competing for Miss Texas I had the most amazing trainer, shout out John Lee, and learned so much about fitness and health from him! Before I go any further, if you are someone that has specific fitness goals for a competition, an upcoming wedding or vacation, or you just need a wonderful trainer in general… John Lee is your man! I worked with him several years of competing and he is the best trainer I ever had! I still use workouts he’s given me in addition to starting this new program! I’ve had a lot of questions lately on my experiences with Kayla Itsines’ BBG (Bikini Body Guide) program, so I thought I would share my experiences thus far here with you all! Working out is something I really enjoy doing, so I am excited to continue with this program and track progress!