At this time’s submit has been a lot requested and I’m so glad to lastly be sharing my assessment + detailed expertise with the BBG exercises that I accomplished in 2018.
As a little bit of historical past…once I was in Portugal my good friend Merritt impressed me to do a exercise together with her one morning. (She labored out each morning of our journey – I did solely as soon as – ha!) She’s been doing Kayla Itsines’ Sweat or Bikini Physique Information (BBG) exercise for years at this level and I watched her transformation since then and was all the time in awe and intrigued however I don’t belong to a fitness center and my studio flats haven’t provided the area to work out. It was midway by means of our ab exercise in Porto that I remembered the constructing I had simply moved into provided a (small) fitness center that might permit me to, in the end, do this BBG exercise I’d heard so many good issues about. (And seen, too. The transformations are fairly superb for individuals who persist with this system.) It got here on the proper time, too as I used to be feeling a bit stagnated in my exercises and not likely seeing any change.
Feeling impressed and dedicated following my return from Portugal, I downloaded the 1.0 model of the BBG exercise, printed + sure it and obtained to it in early July.
For those who comply with me on Instagram you recognize I talked so much about my BBG efforts. It helped to carry me accountable by sharing my three x week exercises. And, in flip, I heard a variety of constructive encouragement from you guys! Some who had achieved this system, some who have been at present doing this system or some who needed to attempt it. Conversing with you guys about BBG helped push me by way of to the end line.
Now, should you learn this publish, there shall be some redundancy however I needed to share an entire image of what my expertise was like with BBG.
To begin with…What’s BBG?
In a nutshell, the BBG 1.0 exercise is a 12 week program that includes quite a lot of resistance and power coaching exercises with Excessive Depth intervals. This system additionally recommends Low Depth Regular States (LISS) all through the week. (I didn’t decide to LISS relatively relied on the truth that I stroll lots in NYC and do yoga each week). The HIIT exercises are 28 minutes they usually every include doing 2 circuits, eight occasions complete (Circuit 1 x four and Circuit 2 x four). The exercises goal totally different areas and are accomplished 3 times per week. In a super world you full Legs on Mondays, Arms on Wednesdays and Abs on Fridays. The circuits are 7 minutes every (you’ll do Circuit 1 twice inside 7 minutes then Circuit 2 twice inside 7 minutes after which repeat that from the highest for a complete of 28 minutes). The exercises are exhausting. I truthfully couldn’t consider simply how onerous they have been. In taking a look at every train you possibly can most definitely underneath estimate the toughness! I usually ended every exercise dripping in sweat and was virtually all the time sore the next day.
The place to Begin & What You’ll Want
BBG is obtainable by way of the Sweat app which is tremendous common (and plenty of you guys advisable it to me!) however, as talked about in this publish, for 1.0 I opted to purchase the PDF and have it printed and sure in order that I wasn’t on my telephone and distracted through the exercises (besides to maintain time of the 7 minutes and play music). I additionally stored the PDF in my Dropbox folder on my telephone so I might simply entry it whereas on the street. I’ve simply began 2.zero and this time round I’m doing the app and actually prefer it as far as nicely! It’s nice to see the actions in movement and have the app hold time for you. It additionally presents numerous bonus challenges and extra exercise packages.
BBG supplies what they name Newbie Workouts which I extremely advocate finishing earlier than you dive into the 12 week program. They have been exhausting even for somebody like me who works out a number of occasions every week! They’ll additionally assist familiarize your self with the format and a number of the strikes so I feel they’re a good way to start out your BBG journey. I did 5 weeks of the Newbie exercises earlier than I moved onto the Coaching exercises. The exercises do require some gear (free weights, a drugs ball, a bench, a mat) and I like to recommend doing the exercises at a fitness center due to how sweaty you get however you can also make it work from home when you’ve got some area for it and area for the gear.
Consistency & Accountability
I’ve by no means been a morning exercise individual however with BBG I virtually all the time did the exercises very first thing so I might knock them out and never spend the day dreading them. I’ve discovered this has been key for my completion fee. They’re additionally far more enjoyable to do with associates so see for those who can persuade a girlfriend to hitch you on occasion! Carly and I stored one another going by doing the exercises collectively once we have been in Nantucket and within the Catskills.
Having an accountability group and buddies collaborating within the exercises is tremendous useful and helps once you really feel like you possibly can’t go on. Get your mates on an e-mail thread all collectively or on textual content so you possibly can encourage each other and, in fact, commiserate. I’ve additionally discovered numerous motivation in following the founder Kayla herself on Instagram as a result of she shares nice Earlier than & Afters of different BBG customers that make you need to maintain going. I additionally like seeing how shortly/effectively she does a few of the strikes.
I extremely advocate doing this system absolutely by means of with out taking breaks. Each time I took every week or perhaps a time off, it proved more durable to get again into it.
Doc, Doc, Doc
BBG recommends you’re taking a photograph of your self on the onset of this system after which each 4 weeks. I actually can’t advocate doing this sufficient. The pictures ended up being my largest motivator in holding this system up. Each 4 weeks I might see delicate however noticeable outcomes which stored me eager to get up every time and get the exercise accomplished. I truly appeared ahead to this milestone each 4 weeks. For me the photograph I took on the onset of this system was additionally sort of a get up name at seeing the enhancements I might make. (My earlier than and after pictures are on the backside of this submit.)
Phrases of Recommendation
Listening to your physique is vital throughout these intense exercises. Since I’ve low again ache I’ve needed to make some minor modifications to sure strikes to make sure I’m not aggravating the issue. I additionally discover it tremendous useful to all the time be tightening your core in the course of the strikes. Your type will probably be improved and the strikes turn out to be a bit “easier” to finish whenever you do that.
Earlier than each exercise I might remind myself: you get out of it what you set in. Psychological toughness is vital in the course of the exercises. You’re going to need to give up midway by way of typically. That is undoubtedly once I must mentally inform myself I’ll be so completely satisfied once I full it. It’s additionally once I would remind myself of my accountability group and the way I needed to have the ability to share I made it by way of.
I didn’t lose any weight however this was not shocking to me. I made no dietary modifications through the 17 weeks I did this system and I’m somewhat positive I in all probability added an honest quantity of muscle through the course of this system. The most important outcomes I noticed have been in my hip and waist. I’m down a jean measurement to 27 (nevertheless can nonetheless match – albeit extra comfortably- in my 28s) which I’m thrilled about. I feel you’ll be able to actually see the hip distinction within the photographs inside this publish. Honestly, all my garments match higher now and that makes all of the onerous work 100% value it. I really feel much more confidant in what I put on these days – notably in excessive waisted denims.
I wasn’t going to submit the next however determined to take action with the hopes that it’ll encourage all of you sooner or later this yr to do one thing that’ll provide help to really feel extra confidant and pleased with what you accomplish.
I’ve simply set out on BBG 2.zero and whereas I do know I’ve a ton of labor forward of me, I’m excited to see myself proceed to get stronger and leaner. I actually recognize + respect my physique and am not making an attempt to get actually skinny however quite would like to get precisely what BBG 1.0 offered: feeling higher in my garments and feeling stronger general. I notably hope to get some further definition in my arms and core.
I nonetheless do scorching yoga each week and actually assume it compliments BBG by permitting you to stretch. I additionally will do an occasional pilates reformer or boxing class to complement these exercises to maintain issues fascinating. Selection has all the time been what retains me motivated and subsequently I keep my Classpass membership whereas I’m doing BBG. Every time it involves understanding I feel discovering out what works greatest for you is all the time they key to success. A daily ol’ fitness center membership obtained me nowhere as I’ve to be informed what to do. That’s one of many issues I really like about BBG. It’s prescriptive in precisely what you do and for a way lengthy.
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I hope you guys discovered this useful! In case you have any questions be happy to ask them within the Feedback under or all the time be happy to e mail me. I can also present 1 month freed from the Sweat app to new customers so contact me should you’d like to offer it a go and I’ll ship you the enroll code.
And in case you’d like some suggestions on what to put on for BBG:
- I really like this tied again tank for Arms days and in addition put on it frequently to spin or boxing courses. For Legs and Ab days I put on this one.
- For BBG, barre and pilates courses I swear by Outside Voices leggings. My favourite are these (the Hunter colour is my favourite!) however I additionally personal and love these. I personal the leggings in each Small and Medium however favor my Medium. I really like that these leggings actually keep in place. I’d warning you towards the lighter colours although as I’ve a pair in pale pink and I can’t put on darker underwear with them.
- The opposite leggings I put on for BBG are from Lululemon. I really like these and these.
- My go-to sports activities bras for BBG Arms is this easy and cheap one from Nike nevertheless for the exercises that contain extra leaping like Legs, I’ll put on this sports activities bra or this one. The previous is tough to get on however SO value it as it’s the greatest supporting sports activities bra I’ve tried. (And I’ve tried lots).
- I put on these cross coaching footwear for BBG they usually have been properly value it. A number of the BBG strikes require good foot help and my different sneakers didn’t minimize it.
Need extra cute exercise garments to encourage you? I’m all the time including cute exercise garments right here!
p.s. my exercise playlist and methods to enhance your exercises.