Kayla Itsines Bikini Body Guide PDF Review

If you are interested in fitness, and also, ideally, have an Instagram account, you will surely have come across Kayla ItsinesBikini Body Guide workout program.

Oh? You’ve never heard of the BBG workout? Well, it’s a good thing that I’m here then! I’ve got all the details for you. If not, you can also read a detailed review on Kayla Itsines Bikini Body Guide PDF program.

I am someone who is interested in fitness, and I also happen to have an Instagram account. Sometimes I search for motivational photos for that extra push. Every woman wants to see how their abs could look if they put down the wine, or the chocolate, or the pizza.

Through these motivational searches, I’ve run across countless members of Kayla’s Army and their before and after photos. And, I must admit, they are impressive. Women of all shapes and sizes, normal women like me, who after 12 weeks or more of workout out with Kayla Itsines workout guides, suddenly have six packs. The elusive six pack. HOW?

Bikini Body Guide Program Review

The BBG Program is a workout program for women, based on a series of PDFs. The first set, BBG 1.0 consists of 12 weeks of daily workouts, with a recent edition of 4 weeks of pre-training (highly recommended for those who are not in the habit of exercising) for a total of 16 weeks of workouts.

That’s four months of workouts all set up and organized for you in a handy little PDF that you can open on any computer or tablet or cell phone. Or, if you prefer things to be physical rather than on a screen, like me, you can print it out and have it turned to the right page and ready to go. Easy. Kayla Itsines leaves you very little room for excuses.

Once you finish BBG 1.0, if you’re feeling like you need more motivation to continue, more workouts, more sweating, and you don’t want to re-do what you’ve just done, Kayla has an answer for that, too. Welcome to BBG 2.0. BBG 2.0 is the name of the second part of her program, weeks 13-24.

In this PDF, Kayla outlines what to do in order to really pump up your results. I warn you, though,these workouts are meant to be intense; no slacking off here. Luckily, BBG 1.0 should do something to help you prepare for what’s to come.

Kayla Itsines Workout Guide Benefits

No workout routine is going to show drastic results, however, without a clean and healthy diet to accompany it. So Kayla has written her HELP diet guide to go along with the BBG workouts. HELP stands for “Healthy Eating and Lifestyle Plan” and explains what you should eat and why, while also explaining what you should not eat, and why.

This is important according to Kayla Itsines review because many people become obsessed with the process of counting calories to lose weight, but they don’t actually pay attention to what they’re putting in their bodies. There is much more to that perfect (for you) bikini body than calories in versus calories out. HELP does not condone calorie counting nor does it restrict carbohydrate intake, which is a relatively new outlook in the fitness world. It also provides you with two weeks of meal plans and explanations on food groups and micronutrients and acknowledges that it is a guide and therefore adaptable to meet the needs of the individual.

There is both the original HELP guide as well as a vegetarian version now, with the promise of a vegan version in the future.

So I’ve told you what the BBG is and what it consists of. Now let’s get to the good stuff: the details.

BBG Workout Guide 1.0

As I’ve mentioned before, BBG 1.0 is the first 12 (now 16) weeks of the Bikini Body Guide. The first four weeks consist of pre-training, meant to get the former couch potato physically ready for weeks 1-12. Then it starts.

The workouts are designed to be quick, something anyone can fit into their busy day. Three times a week you do a 28 minute workout, consisting of seven minute intervals. Easy right? These are two circuits of relatively simple exercises that you repeat twice, for a total of less than 30 minutes.

Examples of these exercises includes;

bench step-up,
weighted rows,
More compound movements and etc.
The catch is that you will need some equipment to be able to do the workouts. These are not workouts that are designed, necessarily, for the poor college student or financially struggling mom.

For BBG 1.0 it’s recommended that you have;

two benches or steps,
a medicine ball,
a yoga mat,
a jump rope,
And a Bosu ball.
So, either you already have a gym membership and can do these workouts at the gym where the equipment is ready or waiting for you, or you can tack on the price of the equipment to the price of the programs (more on that later).

For the other three days of the week, Kayla recommends doing 30-40 minutes of LISS (Low Intensity Steady State) exercises such as walking, yoga, or swimming. You choose what works best for you.

To pump up the intensity, in the final month, Kayla tosses some HIIT (High Intensity Interval Training) into the mix. Although, it seems to me that her circuits of “do as many rounds of 15 burpees (and other exercises) as you can in seven minutes counts as HIIT, I’m not a fitness professional and I’ll leave that up to you to decide what is and isn’t HIIT for your body.


BBG 2.0 is more of the same as far as organization. It includes intense workouts, more intense than round 1, that are meant to be able to fit into the average person’s busy day. It is during this time that many people claim to begin to see real results. The only additional equipment needed is a foam roller, which can be bought relatively inexpensively.

BBG Diet Guide

HELP diet plan is designed to complement the BBG workouts in order for you to get the best results possible. The two weeks of recipes and helpful tips are useful for those who have little experience with healthy eating, and are good guides for those who perhaps know a little bit more.

They use common ingredients that are likely to be easy to find and not overly expensive, bikini body guide pdf making health accessible. This is an important selling point, because people are likely to give up if something is too difficult or inconvenient. Kayla outlines exactly what and how you should eat.

However, though in the pdf it states that calorie counting is not encouraged, the recipes are based around 1600 calories a day, and does encourage you to count how many grapes or nuts you are eating. True, this can be useful for those who have trouble with quantities, but keep in mind that 1600 calories may not be appropriate for you and your body. HELP is meant to be a guide, so adjust accordingly.

Is Kayla Itsines Bikini Body Guide worth it?

That is up to you. If you are serious about losing weight the safe way than it is worth it. Here is a list of potential pros and cons to help you decide;


Several months of workouts in an easy to follow format
After you buy the pdfs, they are yours for life
Quick workouts
Proven to make you stronger
Community support through fellow Army members
Nutrition guide

Extra equipment needed
Only PDF, no videos (can be difficult for those unfamiliar with the exercises)
Possibly not appropriate (too intense) for those with bone or joint problems
Before you make a decision, as with anything in life, do your research and decide if this program is right for you as an individual. Kayla Itsines Bikini Body Guide workout has been proven to be effective if you do put in your effort.

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