BBG stands for Bikini Body Guides which are training programs that have been created by Sweat trainer, Kayla Itsines, to help women become stronger, fitter and more confident! Kayla created BBG to be completed at home, outdoors or at the gym, with minimal equipment - making it easy for women to get in a great workout wherever they are!

The Bikini Body Guide (BBG) program is a 4-6 session-a-week program incorporating 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.

Kayla’s BBG 1.0 (Weeks 1-12) and 2.0 (Weeks 13-24) programs are available to purchase in digital form, as eBooks. 

BBG eBooks

BBG 1.0

BBG 1.0 eBook contains:

• 4 weeks worth of Beginner Training Resistance 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

BBG 2.0 eBook 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.

BBG in the Sweat app

You can also find Kayla's BBG program from Week 1 of Beginner or standard training, in the Sweat app! 

The Beginner weeks and Weeks 25 onwards are exclusive to the Sweat app and currently you'll find up to 92 weeks of Resistance workouts that you can complete. As you progress through the program, the intensity and complexity of the exercises will increase as you get stronger, fitter and more confident!

For a free 7-day trial, visit the Apple App Store or the Google Play Store. 

To find out more about the structure of BBG and how the program works, see our Support article here.