Happy hump day friends! I hope you are having a great week. A few weeks ago, I mentioned how I was loosely following Kayla Itsine’s Bikini Body Guide (BBG). Some people were curious on my thoughts and how I’m doing the program so I wanted to put it all together for you in today’s post. Hopefully you find it helpful! Have a great day 🙂
Before we really get into it, I just want to state that everything expressed is just my opinion on the program. A little bit of background on this program. Kayla Itsine’s Instagram popped up on my feed randomly about 2.5 years ago. I scrolled through and saw all of these amazing transformations. I ended up purchasing the program and following the workout portion (there’s also a nutrition guide) exactly for about 8 weeks. Then I got bored, stopped and did my own thing for a while.
Fast forward to the beginning of 2018. I wanted to incorporate some sort of strength/cross training into my running routine. I was (still am technically) building towards a half marathon with higher mileage weeks. For a few weeks, I tried streaming workout videos from Youtube but it took so much time to find the videos, queue them and then get the tv set for Chromecast. I wasn’t motivated since I felt like I was wasting time getting it ready.
Then I remembered I had BBG. I pulled out the binder it was in and decided to try it for a few weeks. I wasn’t going to follow it exactly since I wanted it to work for me. This meant breaking up the days to follow my running schedule. Kayla has it so that each day (legs and cardio, arms and core, full body) involves 2 circuits. Each circuit is followed for 7 minutes before a short break and repeating it once so each circuit is done twice or for a total of 4 circuits. I broke this up. I took one leg circuit and would do it twice after my first speed workout of the week. On recovery days I did one arm and core circuit twice. For me, keeping my hard days hard works which is why I pair legs with speed runs.
My typical week in workouts looks like this:
Monday – speed run and leg circuit
Tuesday – recovery run and arm and core circuit
Wednesday – rest day
Thursday – speed run and leg circuit
Friday – recovery run and leg circuit
Saturday – long run and full body circuit
Sunday – rest day
So far I’m really enjoying how this goes. I’m currently in preweek 4 of the program. I opted to participate in the preweeks since I had not been doing much of any strength training. I’ve noticed a difference in my running now that’s it has been a few weeks of this. During speed workouts, I’m running faster paces and not struggling as much. My coach has actually increased paces for speed workouts and I’m still crushing them. I’m kind of kicking myself for this now but I kind of wish I took some pictures at the beginning of this so I could track my progress. But I didn’t so oh well.
Since there’s a lot of stuff involved with any workout program, I decided to put together a little pros and cons list. Again, this is all based on my opinion! You should definitely research BBG for yourself to see if it could be right for you.
– Easy to follow and customize to fit your needs (for example, my hip was really sore yesterday so I opted to skip the circuit post run)
– Minimal thought needed after runs. I just open the binder and follow it
– 14 minutes after runs is easy to do and doesn’t take a ton of time
– Can be done anywhere
– You feel it in your muscles for days (yay for a good workout)
– Needs some workout equipment (dumbbells, medicine ball) so I have to use household items (seltzer or wine bottles)
– Not a huge variety in the moves so it can feel repetitive
– You feel it in yours muscles for days (laughing can be painful after a core intense circuit)
Overall I’m really enjoying the program. I like that I can switch things around to work for my schedule and I don’t feel like I’m “failing” at the program if I skip a circuit. The purpose of the program to me is build strength in places running typically doesn’t and to help me work towards my goals. While the name of the guide is bikini body, Kayla herself said it’s not to make anyone a certain size. A lot of her personal training clients would say they wanted a bikini body so the name stuck. If I get a little more toned that’s great but I’m just using it to make myself stronger overall.
Question of the day: Have you ever done BBG?