Fitness

Kayla Itsines Bikini Body Guide Review

October 30, 2014

Kayla Itsines Bikini Body Guide Review

If you have been following my journey on IG, you might have seen that I have been doing Kayla Itsines’ #bikinibodyguide. It’s a 12 week workout program with a focus on fat burning through HIIT and plyometric training.  My friend Sofia from SofiaClara recently interviewed me about my experience with the program and I wanted to give you the option to read the conversation on my blog too. Here is our full interview:

Kayla Itsines Bikini Body Guide Review

What do you like about Kayla’s workouts?

Kayla’s workouts are so different to anything I have ever done before. I have gone from torturing myself for 2 hours each day on the treadmill to only lifting heavy weights at the gym. It took me some time to figure out the right balance between cardio and weight training, and Kayla’s workout helped me a lot with that. Her workouts incorporate both HIIT (High Intensity Interval Training) and LIIS (Low Intensity Steady State), but also body weight exercises that build muscle and tone the body. The perfect combo in my opinion! But what’s even better is that Kayla promotes a healthy lifestyle and helps girls to build self confidence and be comfortable in their own bodies. If you’ve been following her on her Instagram you’ll know what I’m talking about.

Kayla Itsines Bikini Body Guide Review

What do you need to get started?

Once you have bought the eBook, I recommend printing it out (at least the exercise part). I used to have it on my iPhone via Dropbox, but this can get complicated when you are trying to look at the exercises, use the timer and listen to music at the same time. The second time around I am also using this GymBossTimer. It is specifically designed for interval training and allows you to concentrate on your training without worrying about time.

Equipment needed includes a set of weights (3-5 kg are recommended, but I have used up to 10kg), a medicine ball, skipping rope, bosu ball and a bench. I definitely also recommend investing into a good pair of shoes, if you don’t already have a pair. The workout consists of plyometric exercises, meaning exercises conducted in a rapid or “explosive” way. Not wearing high- quality shoes could mean hurting your knees and shins in the long run (trust me, I’ve been there).

Do you need the nutrition guide? Do you follow it?

Do you know the saying: “You can’t out-exercise a bad diet?” Well, nothing could be more true. If you really want to see changes, you will have to give 100% in both battles, end of story. Kayla’s nutrition guide is definitely a good starting point if you want to overhaul your diet but don’t know where to begin. That  said, I personally don’t follow her guide. I was already in the middle of improving my diet before I started Kayla’s workout, and I found it “too basic” for where I was in my journey. I have read many books and educated myself about numerous dietary philosophies over the last two years, and have reached a point where I have found a diet that works well for me.

Kayla Itsines Bikini Body Guide Review

Where do you work out? Can you do the workouts at home or outside?

I do the workouts in a gym, but they can definitely be done at home or outside. A set of weights aren’t that expensive and are a good investment in the long run. The same goes for the medicine ball and the jump rope. I don’t think it’s worth getting a bosu ball, as it’s not used that often in her exercises. And lastly, the bench can easily be replaced with a chair, coach table or even a park bench or steps.

What’s your favourite time of the day to do the BBG work out?

Due to uni and work, I don’t really get to choose when I work out and have to do it in the evening. But on weekends I love being active in the morning! My one recommendation is to not do the BBG workout right after a meal or first thing in the morning on an empty stomach. I remember the couple times I did Kayla’s workout without having eaten anything in the morning, and I always got dizzy and felt light headed. If you plan to exercise in the morning, at least have a small snack like a banana or a green juice before.

Kayla Itsines Bikini Body Guide Review

For those of you who want a taster of what kind of exercises to expect or somewhere to get started, we’ll take you through four simple exercises with tips and tricks.

Sit-ups

Kayla Itsines Bikini Body Guide Review

Start by lying flat on your back with your knees bent and heels firmly planted on the floor. Slowly lift your head, followed by your shoulder blades and torso and roll up until your chest is close to your legs. Then slowly release the torso down and roll back into starting position. Tip: I see many girls jerking themselves up by crossing their hands behind their head. This is not the right way to do a sit up. To stop yourself from doing this, try keeping the hands parallel to your body instead.

 

 

 

 

 

Push-up

Kayla Itsines Bikini Body Guide Review

Get your body into push up position, meaning both hands on the floor (in this case, the wall) slightly further apart than your shoulders and your feet together resting on the floor. Bend your arms and lower your torso to the floor until your arms form a 90 degree angle. Now push through your chest to push yourself back up into starting position. Tip: Make sure to keep your back straight and your abs tightened throughout the entire exercise. If you can’t do the full set of push – ups (I couldn’t in the beginning), it’s ok to take breaks in between. It’s better to do the whole set properly and take longer than doing the exercises halfheartedly or worst case hurt yourself in the process.

 

 

Tricep dip

Kayla Itsines Bikini Body Guide Review

Sit on the edge of the bench with your knees bent (like you would on a chair). Place your hands shoulder width apart to the sides of your hip on the edge of the bench. Now move your bum off the bench, but remain in a 90 degrees position as if you were still sitting on the bench. Lower your body by bending your elbows until you create a 90 degree angle with your arms. What is important here is that your shoulders, elbows and wrists stay in one line all the time. Using the strength of your arms, push back up into starting position. Make sure not to use your legs, instead really focus on feeling the burn in your arms. Tip: For this exercise I really recommend watching yourself in the mirror the first couple times you do it. This way you will know if you are hitting those 90 degree angles or not.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Lunges

Kayla Itsines Bikini Body Guide Review

Stand tall with your feet shoulder width apart and weights in each hand. Take a big step forward with your left foot. As you plant your left foot on the floor, bend both knees approximately 90 degrees. Your front knee should be aligned with your ankle and never further. Tip: If you are struggling to keep balance in this position, I recommend planting the leg not just in front, but also slightly to the left. Now you have two options: What you choose really depends on how big your workout area is and if you have enough space to walk around or not. A. Either you transfer your weight completely to your left foot and take a large step forward with your right foot to switch legs or B. You revert back to starting position by pushing yourself back with the force of your left leg.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Last question! Who are your top 5 Instagrammers to keep motivated?

1. elle_fit : Self taught yogi with an admiring flexibility and the biggest heart

2. sporteluxe : A beautiful blog with everything you need to know about fitness, nutrition and holistic well-being

3. hannamodig : Just take a look at her pictures and you’ll know why she is such a motivation!

4. alexandrabring : ditto

5. carolinehgroth : An inspiring story about a young girl who fought cancer and now leads a healthy, wholesome life

6. Sorry S, i just had to add a 6th one, it’s soooo hard to narrow it down to five… 6. theholisticingredient : She has the best cooking eBook & her sweet omelette is to die for!

Have you tried Kayla’s workouts too? And have you tested her 2.0 guide already?

9 Comments

  • Reply Elle January 5, 2015 at 9:25 PM

    This is so useful! I got this guide before summer but spent all the summer holidays jogging. Now I’m back home and ready to start. I’ll keep your advices (and your website) in mind 😉 Good job!

    • Reply Stefanie Jung January 11, 2015 at 9:20 PM

      Oh I’m glad to hear! I hope that you are enjoying the BBG so far. There’s so many girls doing it at the moment! There’s also some really great and motivating Facebook groups out there, you should take a look!

  • Reply Tori August 10, 2015 at 11:50 PM

    To print out your guide did you just do it at home or go somewhere special?

    • Reply Stefanie Jung August 13, 2015 at 4:29 AM

      Hey Tori!

      I did it at the print shop of my uni, so that I could do it double sided and bind it 🙂

  • Reply Fit Female: Stefanie Jung, “Wholesome Stef” Blogger, Foodie and Wellness Champion | Ryan Drake September 28, 2015 at 11:30 AM

    […] I’m a big fan of Kayla Itsines’ Bikini Body Guide and have done her program for 36 weeks. You can read about my experience with the guide here: http://wholesomestef.com/kaylas-bikini-body-guide/ […]

  • Reply Sharlain May 29, 2016 at 11:06 AM

    Hey nice review. I’m very interested in trying the BBG but I keep seeing negative reviews. What did you think about the price? Is it really as high as this lady says? http://www.ehowtoshootabasketball.com/bikini-body-guide-review/

    Not sure I can afford that but I really wan to try it. Do you know any other that are similar and cheaper?

  • Reply nat June 23, 2016 at 5:58 AM

    I’d strongly recommend NOT following Kayla’s advice. She promotes starvation and the exercises are basic at most, easily found for free online. Read more about it here http://veggieathletic.com/kayla-itsines-review/

  • Reply Workout Essentials | What's In My Gym Bag • Wholesome Stef September 20, 2016 at 8:02 AM

    […] training and allows you to concentrate on your training without worrying about time (perfect for BBG […]

  • Reply 6W2S is the first fitness boot camp I ever did. Here's my verdict. • Wholesome Stef October 31, 2017 at 7:35 AM

    […] aware that those things used to be quite triggering for me. The last programs I followed were BBG (which I did by myself in the gym) and then I Quit Sugar. So you could say I’m a bit of […]

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