User:Christine george1/sandbox

History & Background
The Bikini Body Guide (BBG) is a workout program for females developed by Australian fitness trainer Kayla Itsines. The first guide, consisting of weeks one through twelve, was released in 2014. A year later, Itsines published BBG 2.0, which included weeks 13 through 24. In 2016, Itsines released her own workout app, Sweat with Kayla, which includes over 50 weeks of her Bikini Body workouts. A monthly app membership is available for $4.61 a week.

The program
The Beach Body Guide consists of three types of training: resistance training, cardio training, and rehabilitation. Three days of the week, Monday, Wednesday and Friday, consist of resistance training. Each resistance day focuses on a different part of the body, including arms, abs, and legs. Resistance sessions consist of a 28 minute workout. Each day, there are two circuits for users to follow. Users are to complete the first circuit as many times as possible within a time span of seven minutes. Following this comes the second circuit, which also must be performed as many times within seven minutes. After this, users must repeat circuits one and two following the same instructions. Users are encouraged to take a 30-90 second break between circuits

The BBG circuits include plyometric, body weight and hypertrophy training. Itsines developed the circuits this way because from her career, she has found that clients found the best results through the use of various forms of training. Each circuit includes four different exercises targeting a certain portion of the body. The goal of BBG is for users to see continued results. In order to make this possible, BBG workouts are designed to use progressive overload. This fitness technique includes alternating training frequency and weight amounts as time goes on. As the week’s progress, the resistance circuits increase in difficulty levels.

The other three days of the week require cardio training. Users can choose between low intensity training (LISS) or High Intensity Training (HIT). After each resistance and cardio session, users are encouraged to thoroughly stretch to avoid injury and increase flexibility. The BBG guide includes stretches for users to follow.

Required Equipment
An attraction of the BBG program is that is requires minimal equipment, which allows women to complete the program either in their home or at the gym. As listed in the BBG guide, the only needed equipment are dumbbells, medicine ball, 2 flat benches and a jump rope. Additionally, all of these items can be substituted with other items. For instance, two heavy objects can serve as dumbbells.

Tracking Progress & Results
A large part of BBG includes tracking personal progress. Itsines has encouraged her followers to take progress pictures every four weeks. This is because your body can change a lot without the number on the scale ever changing. With this said, photos are a reliable and realistic form of progress measurement.

Results
Everyone’s body is different and so everyone’s results are different. However, with commitment to the BBG program and a healthy meal plan, results will come with time.