Fitness Files: Bikini Body Guide Pre-Training

My 30 Day Challenge for the month was to start The Bikini Body Guide. I downloaded the Sweat With Kayla app and about two weeks into working out, I realized that I had signed up for The Bikini Body Guide Pre-Training. I’ve been telling all of my friends about The Bikini Body Guide and the Sweat With Kayla app so I figured I’d do a post about what it is and what I’ve learned so far. (I don’t love the name The Bikini Body Guide because everyone has a bikini body…everyone should feel comfortable and confident in a bikini regardless of their weight or shape but I do like the program.)

The Bikini Body Guide Pre-Training: Wellness blogger, Elana Lyn Gross explains the frequently asked questions about BBG and Sweat With Kayla.

The Bikini Body Guide Pre-Training

What’s Sweat With Kayla?

The OG version of The Bikini Body Guide was a PDF of exercises that didn’t include The Bikini Body Guide Pre-Training. You had to time yourself to make sure you were following the circuits. Sweat With Kayla is an app that walks you through the circuits and cool down. You can also view the nutrition plan, save progress photos, see your schedule and progress for the week, and more. I like the app because it makes it simple so I only have to focus on the workout itself. (Which is tough enough!) Kayla recommends you take photos each week so that you can track your progress.

What Is It? 

The Bikini Body Guide is a workout program designed by Kayla Itsines and her fiance, Tobias Pierce. For The Bikini Body Guide Pre-Training you workout six days a week and alternate between 28 minute resistance exercises (Monday – Legs, Wednesday – Arms and Abs, Friday – Full Body) and LISS which stands for Low-Intensity Sustained State.

What are the resistance exercises? 

The resistance exercises include two series of four exercises that you complete in seven-minute circuits, twice. According to Kayla it totals 28 minutes of “high intensity, plyometric, resistance jump training.” For each circuit, you do each of the four exercises as many times as you can in the 7 minutes. I usually end up doing each exercise (so for example 15 squats, 10 burpees, 15 sumo squats, 24 weighted step ups) twice per circuit. It also includes a 30 second breaks between circuits and a much-needed cool down which includes guided stretches.

What is LISS?

LISS is low intensity cardio that’s done for half an hour to an hour. Some options are walking quickly on an incline, going for a walk, or bike riding. I did a lot of googling and learned that Vinyasa yoga can also count as LISS (Kayla wrote it in a comment on one of her blog posts). I alternate between walking on the treadmill, bike riding, yoga, walking outside, hiking, and studio cycling classes. I don’t think studio cycling classes really count because it isn’t low-intensity and your heart rate skyrockets above the recommended heart rate for LISS (50-70%).

Do you need equipment? Can I do it from home or do I need a gym membership?

You need some equipment like weights, a mat, a medicine ball, a bench, a jump rope, and a foam roller. I go to the gym and use the equipment there but technically if you have all of the equipment and don’t live in a small apartment where you’d be bumping into the coffee table…you could do it at home!

I find that going to the gym makes me more accountable. I take less breaks and get energy from the people around me. When I see people working with their personal trainers (and chatting with their personal trainers while standing next to weights…without actually working out) I get a tiny bit of satisfaction out of knowing I’m “working out with a personal trainer” on my phone. I’ve even had people come up to me to ask what app I use.

Do you do the diet?

Kayla’s site includes nutrition PDF’s and Sweat With Kayla has healthy recipes and grocery lists for the week. I like that you can set your diet restrictions (i.e. vegan, vegetarian) and see Kayla’s breakfast, snack, lunch, snack, and dinner recommendations for each day. I do my own thing for the nutrition but I enjoy seeing her recipes and save them for inspiration.

What does it cost?

The Bikini Body Guide is 12 weeks. The Bikini Body Guide Pre-Training is four weeks. The app costs $4.61 weekly if you pay month to month (roughly one almond milk latte + tip) or $54.99 for three months. I chose the three month plan so that I would be motivated to stick it out! I thought about the price a lot before buying it because I already pay for a gym membership, but I wasn’t seeing the results I wanted from my group workout class routine. I was feeling really discouraged so I decided to do something. I read a good review that justified the price by explaining that a boutique workout class costs around $35 per class…so $35 for 45 minutes to an hour…this is three months. I always think health is a worthwhile investment so I’d rather pay for an app than buy a pair of shoes on a whim.

How to do you feel? 

I feel sore but also proud of myself for finishing The Bikini Guide Pre-Training and starting the training.  I feel stronger, healthier, and more determined. I was in a workout rut and wasn’t seeing results and, instead of being upset about it, I decided to do something about it. It’s a perfect reminder that self-love and self-care are crucial and that it’s important to take “me” time even when you are balancing multiple jobs and responsibilities. There is also a great community of BBG women on Instagram and it’s been fun having people leave encouraging comments on my posts and vice versa. I definitely don’t have abs yet but I’ve noticed some changes especially in feeling more toned in my arms and legs.

I hope this was helpful! Please leave any questions below because I’d be happy to answer them! Now onto the actual Bikini Body Guide…wish me luck! You can follow my BBG journey and learn about my experience with The Bikini Body Guide Pre-Training on my Instagram.

Image adapted from Kendi Everyday.

14 Responses to Fitness Files: Bikini Body Guide Pre-Training

  1. Maegan Clark says:

    I’ve never heard of the this program! I use the Tone It Up, and it’s a little more costly but it’s a one-time fee. Are you going to keep doing it?

  2. Mckenna Bleu says:

    Sometimes its so hard to keep up with training and exercise but you feel so much better when you do it!

  3. I am actually about to head off to my barre class! It’s so important to come up with a training schedule that works for you.

  4. Greta says:

    I’ve never heard of this program but good luck with it!

    Greta |

  5. Tori says:

    I did Kayla this summer and really liked it!! As school has started back up I’ve been sleeping in some (oops!) but I really need to get back on the bandwagon!


  6. Alison Jones says:

    This sounds like an awesome workout! I’m definitely trying to make working out a priority right now so I’ll have to check this out.


  7. Katie says:

    I have heard so many great things about Kayla’s programs- I will definitely have to check it out! Good luck girl!


  8. Ashley says:

    I haven’t heard of this program, but can’t wait to check it out!!

    xo Ashley

  9. Sounds like a great program for some! I’ve got to get back to exercising!

  10. I have this workout too! I found myself not doing it because each day is very time consuming! When I was doing it regularly, I was very sore but I felt that it was a good workout. I cant wait to hear an update on how it is going.

    xo Courtney Drew

  11. One of my friends is doing BBG right now and it looks SO intense. Best of luck 🙂
    XO Amanda |

  12. Sara Kate Styling says:

    I’ve heard of that!! I’m so glad you reviewed it. I have seen it all over instagram and what not, but didn’t know too much. Thanks for sharing!

    Sara Kate Styling

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