BBG stands for Bikini Body Guides which are training and nutrition plans that have been created by Kayla Itsines to help women become stronger, fitter and more confident!

The Bikini Body Guide (BBG) program is a 4-6 session-a-week program incorporating both high-intensity plyometric exercises, as well as cardio and recovery sessions, suitable for women of any fitness level!

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.

Kayla has found through her own research and experience that this style of training is a great way to reach and maintain a strong, toned physique.

The Resistance sessions focus on certain areas of the body, for an overall full body workout. These focus areas include 'Arms & Abs', 'Legs' and 'Full Body' sessions, which become more isolated as you progress through the guide/program, for further toning and strength building.

Depending on your current fitness level, you can control the intensity of your workouts by increasing the speed at which you complete the circuits, as well as adapting the equipment weight to suit you. Alterations should only be made to increase the intensity if you’re able to still complete the exercises with correct form.

Per week, the BBG program includes:

• 3 - 4 x Resistance training sessions (workout circuits provided)
• 3 - 4 x Cardio sessions (recommendations provided)
• 2 x Recovery sessions (including 1 x Rest day)
• 1 x Challenge session (optional)

Kayla’s BBG 1.0 and 2.0 programs are also available to purchase in digital form, as eBooks.

BBG 1.0 (Weeks 1-12)

BBG 1.0 contains:

• 4 weeks worth of Beginner resistance training circuits
• 12 weeks worth of resistance training circuits
• Step-by-step instructions on how to complete each of the exercises in the resistance training circuits
• Information on how to effectively track your progress
• In-depth education section, discussing general training principles, such as cardio, resistance training, stretching, posture, injury prevention and considerations for pre-training and post-pregnancy.

BBG 2.0 (Weeks 13-24)

BBG 2.0 contains:

• Weeks 13-24 of Kayla’s resistance training circuits
• Step-by-step instructions on how to complete each of the exercises in the resistance training circuits
• Information on how to effectively track your progress
• In-depth education section, discussing general training principles, such as cardio, resistance training, stretching, posture and injury prevention.

You can download a sample week of the Bikini Body Guide HERE.

Alternatively, you can check out the BBG program within the SWEAT app. For a free 7-day trial, visit the Apple App Store or Google Play Store!

Week 25 of BBG onwards are exclusive to the SWEAT app. Currently, Kayla’s BBG program on the SWEAT app provides up to 84 weeks of resistance workouts!

As you progress through the program, the intensity of the workouts will increase as well as the complexity of exercises as you get stronger, fitter and more confident!