15 Steps To Conquer Kayla Instines BBG Program Like A Pro

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Outfit Details: pants // sports bra // shoes // heart rate monitor (found on sale!)

As of last week, I completed my third round of  Kayla Instines BBG program!! In the past after completing the program, I would take a few months off to do my own routines but this time, I have decided to keep it going. I think it’s because I’m on such a high after this go around. It’s like finally, after three times, I have all of the exercises down and truly look forward to the workouts!

When you see the results of all of the women on Instagram, it doesn’t take long to start dreaming of your own incredible bikini body transformation. I for one, do not have a crazy transformation to show you guys, but I’m still not quitting the program. Why you may ask?

Because thanks to BBG, I finally have a core.

My mid section has always been what I thought of as my “problem area” but since completing BBG I can honestly say I have a core. My stomach is stronger than it has ever been. I can flex my muscles and I am proud of my stomach. Do I have a 6-pack? No – lol. But I also like wine, so there.

Needless to say, I am excited to get stronger and see where the rest of the program takes me. Even after 6 years of lifting, my body is tighter than it has ever been before, thanks to Kayla Instines. I wrote a post on BBG in the past, but something about this time around is making me want to keep going.

So in case you’re thinking about starting BBG, here are my tips on Conquering Kayla Instine’s Bikini Body Guide Program.

  1. Do not look ahead at the guide to see what you’ll have to complete in the future. I did this my first two times around and it gave me serious anxiety. It made me fearful that I couldn’t do it. I would look ahead at the weeks to come and get discouraged before even giving it a chance. I recommend checking out your workout the night before or the morning of.
  2. Get a gym membership. I know she says that there is little to no equipment needed and that a gym isn’t necessary… but coming from someone who has completed it 3x now…. you need a gym membership. And if you do have all of the equipment required at your own home…..then can I move in with you? lol?
  3. Set aside 45 minutes everyday for BBG. Even though she publicizes that BBG is indeed a 28 minute workout, realistically, it’s 45 minutes. Between setting up your equipment, cooling down, stretching, and attempting to catch your breath in between, 28 minutes is no where near realistic.
  4. Technique over Speed. The first time I completed BBG, I would try and go as fast as I could to complete all of the workouts twice, in under 7 minutes. Because I was going so fast, this caused me to half way do each exercise and become more exhausted than I normally would if I would have done the exercise properly in the first place.
  5. Shake it off. Week 10 legs you’re required to do 5o jump squats in a row at least 4x through out the workout. If you can do all 50 jumps without stopping, then kudo’s to you lol. But if you can’t, there is no shame in doing the jumps in sets and shaking off the pain in between. For example; I’ll do 20 jump squats; shake it off and breath for 10 seconds; do 20 more; shake it off and breath for 10 seconds; then finish the last 10.
  6. Do not do cardio before your resistance training.  During my first two rounds of BBG, I would run about a mile or so to warm up before completing my resistance training. This made my resistance training 10x harder, and not in a good way. So instead I moved it to the end of my workout.
  7. Take longer breaks. In between each round, you are given 30 seconds to recover. I will be completely honest that with some workouts, I take longer. I never go more than 2 minutes, but I definitely do not recover in just 30 seconds lol. Not only do I do this to catch my breath, but I do it so that I do not injure myself. Listen to your body, it knows what you need.
  8. Pick Your Favorite Exercises To Use As A Substitute. There are a few exercise that I despise. For example, commandos. I think they’re extremely boring and they give me scabs on my elbows. So instead of commandos I pick an equally as hard move,  for example, butterfly pushups, which I love. Another exercise I hate are the 180 degree jump squats. They make me very dizzy and make my head hurt, so instead, I do X jumps!
  9. Plan Out Your Workouts. Make time and write down when you are going to do the resistance training and the LISS. Make doing your workouts your priority.
  10. Down load the App. I love the app. It’s very unique and fits into my day. At the beginning I used the original guide (Like an actually PDF) and it would stress me out because it was say “Wednesday Arms” or “Monday Legs” and if I didn’t complete those workouts on those exact days, I would feel like a failure. The app though is different and lets me pick what I can do each day, making it more customizable for my lifestyle.
  11. Join the community. The BBG community is HUGE and is so encouraging. Just look up #BBG Instagram and you will see. It’s incredible!
  12. Make sure your pushing yourself as hard as you can each round. If you are active and would consider yourself advanced, then you should be able to complete each workout twice in under 7 minutes. Sometimes you can’t, and that okay, but try too. If  you are just starting and you can only complete a round once in those 7 minutes, then that’s perfectly fine too! Just make sure you are pushing yourself. 
  13. Keep Going! If you’re on BBG week 5 and you miss one resistance workout or a whole weeks worth of resistance workouts, do not stay on week five and attempt to do it again. Instead, move on and go to week 6!
  14. Understand that what you’re doing is really hard. There is not one person who is flying through these workouts without breaking a sweat. I for one am usually laying on the ground dying afterwards. You’re not alone, it is hard, but you are more than capable.
  15. Don’t get discouraged because YOU HAVE THIS AND YOU CAN DO IT. JUST KEEP GOING. Go at your pace. Breathe, drink water, and keep going. Take as long as you need to finish each exercise. Just make sure you’re completing each workout. Doing them correctly and keep pushing yourself. The results will come! It took me almost THREE ROUNDS to really see results. Just don’t give up!

So are you ready to #sweatwithkayla??

If you have any questions on Kayla Instines program, please comment on this post! Or shoot me an email, a message on fb // snapchat // Instagram!

xo,

Lauren

Check Out My Current BBG Posts: 

50 thoughts on “15 Steps To Conquer Kayla Instines BBG Program Like A Pro

  1. I’m not sure you’re actually completing the workout in the way it was designed. It says that each work out consists of two 7-minute circuits with 4 exercises in each, meaning for her 28 minute routine you only do each CIRCUIT twice (14 minutes per circuit), not every exercise in the circuit twice in 7 minutes. I just want to clarify for others that are new to the program and actually give you kuddos if you’ve been following the program in the way you described because it sounds like you’re putting in WAY more work and I’m sure it’s been paying off.

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    1. Hi there! Thank you so much for taking the time to stop by my blog! If you have been doing BBG for awhile and have read Kayla’s guidelines thoroughly, she clearly states that you should complete each workout as many times as you can in one circuit. As for myself, I am already in very good shape (working out 6x a week) so if I completed each workout only once in each circuit, then doing the program would be pointless. With that being said, for true beginners, there are some circuits where you absolutely cannot complete each one twice and I will be sure to update this post to make note of that! The whole point is to go at YOUR pace. I hope this clarify’s your concerns! xo, Lauren

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    2. You are correct. “Each workout consists of two different circuits repeated twice each.”
      There are plenty of YouTube videos which demonstrate the correct way to complete the circuits.

      If you are completing the circuit within the 7 minutes then you can increase your weights or step heights to challenge yourself more.

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  2. Thanks so much for making this a full breakdown/review/encouragement, all in one! Been considering starting the BBG workout for a while now, and I really appreciated hearing your opinions. Congrats on your results!

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  3. Hi! I have a question! Did/ do you follow her meal plan? and I love your idea about changing an exercise because I have attempted the program a few times and there are a few I hate. Thanks for the run down!

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    1. Hi Brittany! No I did not, only because I already eat pretty clean! But since I use the app, I have the meal plan and refer to it all the time when looking for snacks or dinner recipes!

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      1. Hi Lauren, the app you mention is it the Sweat with Kayla app? Or is that different from the BBG pdf files you used?

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  4. I have considered starting BBG. Do you ever get tired of doing BBG workouts and just want to go do your own thing? And is it worth the cost? I currently run and lift weights when I workout most days, and occasionally do T25 or bike ride. I’m afraid that I will feel like I have to do BBG and won’t be able to change up my workouts since I am paying for it.

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  5. Just found this article on PInterest and the timing was perfect. BBG week 3 I’m feeling… overwhelmed. Going to follow your advise. Thanks!

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    1. Hi there, trust me, feeling overwhelmed is so normal! It’s definitely hard, but jut take it day by day and don’t get work up by it! Do what you can do!! I hope that my advice helps and that you are able to stick to it 🙂

      xo,
      Lauren

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    1. Hi there!

      My advice, is honestly just to do what you can! When I am on vacation, my schedule is always a little off but I definitely make sure I get it in!

      On most vacations, I’ll find any gym I can. Whether it’s at a hotel or paying for a week at the closest gym. If a gym is not an option, I use what I can! Ill go outside and use rocks or pots for weights. I use chairs for steps and just kind of make the best out of the situation! As always, LISS is the easiest part to do on vacation, but try and make some time for resistance training!

      I hope that helps 🙂

      xo,
      Lauren

      Liked by 1 person

      1. That’s was so helpful! Thank you so much for taking the time to write back, I keep putting off starting BBG but after reading this I’m just going to start and see how far I get ☺️ C x

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  6. You are so hilarious!! I’m glad I’m not the only one dying, not taking on 30 second breaks, and that it takes me more than 28 minutes for these workouts! Seriously, you nailed this. I found this post off Pinterest but I’m definitely going to read your other ones now!!

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  7. I am so appreciative of this post! I’m on my first round of BBG (week 4). Last week I missed one of the resistance workouts and really beat myself up over it, but continued on with the next week any way – which I’m relieved to see is your suggestion to do. The BBG community on Instagram is what had inspired me to sign up in the first place!

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  8. Pingback: BBG 3.0 Review
  9. Thank you so much for that needed advice! I am only at the pre-training week (specifically week 3) and there are some moves which I couldn’t do at all and I substitute them with other moves. I thought I was the only one doing that and it will sort of “ruin” the whole program 😀

    Oh, I would like to ask as well, what about during menstrual week? Would you go ahead and workout as usual or perform light exercises instead.

    Looking forward to your advice.

    Thank you!

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  10. Hey, ive just started this and im a bit confused. Should we be doing a cardio workout on other days (i.e. tuesdays and thursdays), as well as the 3 days of the plan we have been given?

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    1. Hi Jade! No no, you absolutely do not have too. The only required one are just on the suggested program days. I just do a little bit of cardio on the resistance training days out of preference.

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  11. Hi! I am about to begin the guide but I am still really confused on the whole cardio aspect of it…. how to I plan when I do my weekly LISS and 2x HIIT training along with resistance?

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    1. Hi Allena!

      You do not have to start doing HIIT until weeks 9-12! In the beginning, just focus on doing your LISS and incorporating that into your routine. When you start incorporating HIIT, you will do it on the same day as LISS. Some people take out two different times in the day to do their LISS & HIIT. I do not, because I do not have enough time. So instead, I merge the two. I’ll do about 15 minutes of HIIT then finish with 35-40 minute of LISS. But remember, you don’t have to worry about that until the last 4 weeks of your program!

      Does that help?

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  12. Hi! I’ve tried to start bbg a couple of times but keep having issues with exercises such as leg raises and ab bikes. I find that doing even one or two causes my back to start hurting really badly, so I tend to give up on the guides altogether. Do you have any idea how I could overcome this? Thanks!

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    1. Hi Katrina!

      That’s awesome you started the program! I eat very clean, but I do live by the 80/20 rule. Meaning that 80% of the time, I eat the best I can, but I am also not going to deprive myself. If you type in “Grocery List” on my search engine, you’ll see my exact grocery list!

      As to results, I would say around week 8! Keep in mind, I was already working out everyday, but I immediately saw results in my core!

      Hope this helps!

      Lauren

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  13. Lauren! This post on #BBG is SO GOOD. I’ve been doing BBG off and on now for almost two years. It has fueled my love for fitness, health and working out. Kayla is my hero! The past 6 months I’ve been weightlifting more and rarely doing BBG workouts. I LOVE lifting but this post made me realize how much I MISS BBG (crazy I know) and I’m going to incorporate it into my workouts again — continuing weightlifting but heck, I need my cardio and I will always love bodyweight exercises and resistance training! I don’t think there is a better program out there for women who want to workout…but aren’t sure where to start. AND for women who do know a lot about working out but want better results! Thanks for this! 🙂

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  14. Hi! I just read your post and it is encouraging to see that you encounter many of the same slight issues as me (needing longer than 30 seconds to recover, switching up a couple dreaded exercises, etc). I am wondering why you decided to complete weeks 1-12 multiple times before moving on to 2.0? I am in the middle of week 10 right now (1st time through) and I am debating what I should do after week 12 (repeat weeks 1-12, or continue with week 13). I’d be interested to hear what you think! Thanks in advance!

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    1. Hi Steph! The reason I completed 1.0 twice, is because when I started, the Kayla app had not come out yet. I had bought 1.0 and I thought I had no reason to buy 2.0 when I could just repeat 1.0. When she came out with the app though, I decided to try it out and make the switch! I liked the fact that it was interactive. I hope that helps 🙂

      Lauren

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      1. Hi! Thanks for getting back to me so quickly! Do you think that you benefited from doing 1.0 twice before moving on? Weeks 9 and 10 have been a big challenge for me, and I’m wondering if I should do it all again before attempting 2.0.

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      2. No problem! That’s what I am here for 🙂

        You know, I think it just all depends on you and how you are feeling with the workouts. When I repeated 1.0 then first four weeks were incredible easy. Maybe even too easy. What I did benefit from was perfect my technique and really understanding what each move was supposed to do. Maybe at the end, try repeating week 1.0 for one week. If it seems incredibly way to easy, then move onto 2.0!

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  15. Hey there! Thank you for sharing this post, as I was looking to see if anyone else completed some LISS/cardio on the resistance days, as well. If I may ask, how long is your cardio session following your resistance? Additionally, do you feel like this boosted your results? Thank you!!

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    1. Hi Rheanna!

      My cardio following my resistance training ranges from 15-30 minutes depending on my activity level of that day and I 100% believe it boosted my results. Here is the reason being. I work a day job on top of this blog meaning I sit for about 7 hours a day. I firmly believe that to be healthy, everyone should be walking 8-10,ooo steps a day. So on the days where I truly have sat all day, I will do the stair stepper for 15 minutes then walk on the treadmill for 15. Then on days where I am super busy and running around like crazy, I may only do 10-15 minutes of cardio following my training. It truly just depends on the day!

      Hope that helped!

      xo, Lauren

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  16. Hi Lauren! Thanks for this post. It was super helpful, I wish I found it before I started the program 🙂 I just finished Week 2 of the Pre-training. I’m using the app as well and loving it. I’ve had the books for a year but I usually last just 1 week before giving up. I’m not so sure what it is with the app, but it motivates me more and I can’t believe I’m saying this, but, I actually look forward to the following week’s workout!
    Just want to clarify, do you do the circuits twice (as in 2 laps) per 7 minutes? My first week I tried to do as many as I can and I can do (barely) 1.5 laps each circuit. But I think I wasn’t doing correct form because I was rushing through it and I guess the moves are more propelled by momentum (if that makes sense). So this week, my goal was proper form however, i was only able to complete 1 lap per 7 minutes because I was doing the moves slowly and more intentional. What do you reckon’s the best way?

    Thank you!

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    1. Hi Aileen! That’s incredible! I am so glad that the app is giving you such motivation! Keep up the good work 🙂

      In regards to how many laps per 7 minutes, it completely depends on the circuit and your training level. For most, I can do 2 laps per 7 minutes, but there are some that I can only do 1! It really just depends. As long as you are pushing through it and using correct form then you are doing just fine 🙂

      xo,
      Lauren

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  17. Hi Lauren,

    Quick question: did you do Kayla’s resisting exercise (ab&arm, leg&cardio, full body) three times a week as she suggests or more than that? I am doing them every day and hopefully won’t die soon 🙂

    Thanks!
    I.

    Like

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