What is the BBG Workout? And what is #bbg?!?!
Here is the short answer: “BBG” is an acronym for “Bikini Body Guide”. The BBG workout is a 28 minute high-intensity training circuit designed to be done three times per week. Kayla Itsines, a 25 year old personal trainer from Australia, created the original Bikini Body Guides in January 2014 with the help of her partner, Toby Pearce, and two dietitians from Nutrition Professionals of Australia.
The bikini body guides were first published as eBooks. One had Kayla’s workouts organized into a 12-week plan and the other was filled with nutrition information. Within a year, the eBooks had been downloaded over 1 million times. Their popularity has sparked the creation of an app (called “Sweat With Kayla”), a (real) book, and a social-media driven fitness empire. I’ve gathered some info to answer more than just “What is the BBG workout?” and explain the details.
Who is Kayla Itsines?
Kayla Itsines is a graduate of the Australian Institute of Fitness. She began her career at a women’s gym in Adelaide. While working there she noticed that most women were trying to achieve the same look: trim inner thighs, toned arms, and flatter stomachs. From the gym, she moved on to start her own mobile personal training business and also began training her sister’s friends, who wanted to play high school sports. Kayla’s clients started tacking before and after photos to view their progress and that’s when Kayla found Instagram.
Instagram was initially a way to organize all of her clients’ before and after photos but Kayla’s account soon took off. People from all over the world were regularly asking her for advice. That’s when her partner, Toby, suggested she gather her routines and write an eBook that these people could purchase online. There are now 6.3 million people following @kayla_itsines Followers and fans of Kayla’s program use the hashtags #bbg #bbgcommunity or even #kaylasarmy to tag their workout-related posts.
The eBooks – Bikini Body Workouts Guide
There are now three eBooks available:
1. Bikini Body Workouts Guide (Weeks 1-12) – This eBook is 189 pages long and will costs $69.97 AUD (That’s $53.68 USD, at the moment.) The full training program consists of 3 BBG workouts per week mixed with what Kayla calls “Low Intensity Steady State” (LISS for short). Later in the guide you are encouraged to add HIIT sessions as well.
FYI: You can get 7 days of workouts for free on Kayla’s Website if you sign up for the email list.
2. H.E.L.P. Nutrition Guide (Healthy Eating and Lifestyle Plan) – There is a regular and a vegetarian version of this eBook. It’s 90 pages long and will give you a 14-day meal plan. It also costs $69.97 AUD ($53.68 USD) The website lists the nutrition guide and the first workout guide as a bundle for $119.97 AUD ($92.04 USD)
3. Bikini Body Buide 2.0 (Weeks 13-24) – This eBook is 199 pages long. It is meant to be used as a continuation of the first guide and includes extra workout “challenges”, stretching and foam rolling routines, and information on proper posture (i.e. form). Version 2.0 also costs $69.97 AUD ($53.68 USD)
The App – Sweat With Kayla
When Kayla Itsines released her app, she called it “Sweat With Kayla”. On this subject she says:
I wish I’d made it more clear that anybody can wear a bikini and that a “bikini body” isn’t my body, it’s feeling comfortable and strong and fit and great about yourself when you wear the least amount of clothing you can wear in public.” Narins, Elizabeth (2015-06-23).”Instagram Star Kayla Itsines Reveals What It Really Takes to Get a “Bikini Body””. Cosmopolitan. Hearst Corporation.
The word “sweat”, Kayla figured, is more empowering than “bikini body”. But I digress…
The Sweat With Kayla app contains 76 weeks of workouts, a detailed meal plan (with 6 different types of diets to choose from and weekly shopping lists), built-in workout timers, social share features, progress tracking, challenges, recovery sessions, and a weekly planner for workouts and recovery. It costs $4.61 AUD/week or $54.99 AUD for three months. That’s $3.54 USD weekly or $42.19 USD for three months.
The app is notoriously “buggy” and a lot of people don’t like it. (After poking around online I was able to get it for $1.00 USD/12-weeks and will let you know how I like it soon…)
The Book – 28-Day Healthy Eating and Lifestyle Guide
Kayla Itsines’ book is called The Bikini Body 28-Day Healthy Eating & Lifestyle Guide. It contains over 200 recipes, weekly meal plans, and a 28-day workout poster. On her website, the book is listed for $37.99 AUD. However, it is only available to those who live in Australia or New Zealand.
You can view more detailed information and cheaper pricing (Kindle Edition for $14.99 USD or Hardcover for $20.37 USD) on Amazon by clicking the image below.
Now you know…
While you won’t be asking “what is #bbg?” anymore, you might be wondering “what IS the bbg workout”? Which exercises does it have? How hard is it? Why they hell are so many people so obsessed?
Because that’s exactly what I was wondering before I tried it. A quick Google search can answer the first question (there are pirated copies of the first eBook versions out there). And rest assured, I’ll be blogging in a few days to answer the others. Until then, what’s your take on all this? Comment below to chime in!