BIKINI BODY GUIDE


Hi guys! After my physiotherapist gave me the permission to start working out again I was so excited! I still do stretching for my back injury and I have also decided to try out the famous Bikini Body Guide 12 week program by australian girl named Kayla Itsines. I showed this workout plan to my physiotherapist and we changed few exercises, that aren’t good for my back, but the rest is totally okay to do! I just need to watch my position carefully while doing an exercise.

Kayla’s BBG is a killer! I know a lot of you have already tried it out as well and I would love to read your experiences so write them down in the comments :) For those who haven’t heard about it.. it’s a high resistance training for 28 minutes 2-3 times (legs, arms/abs, full body) a week mixed with LISS or HIIT and stretching. 28 minutes itself consist 2 seven minute circuits (circuit I and circuit II), each has 4 exercises and you need to do each circuit 2 times (7min+7min+7min+7min=28min). BBG workouts are so hard, but it’s totally working and there are so many success stories from all over the world. She has changed so many lives. She gives you the positivity and the motivation through her Instagram account and her blog so you just want to keep on going and accomplish more.

I started my week 1 yesterday. First workout was for legs.. lots of squats and walking lunges. Today I already woke up in muscle pain, I hate stairs! I think I need a wheelchair for tomorrow since the second day muscle pain is the worst for me, hahhaa! No seriously, I was sweating like crazy. My legs were so dead after I was done with my workout. At first it seems so easy, but after the first circuit you’ll start to think otherwise. In general I like that sort of training because it’s only 28min and you give 100% of yourself to it. The other good thing is that you’ll need minimal equipment!

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That feeling after the workout is so great! I hope I won’t give up after a while because it gets harder every week.. Today I will do LISS (35-45min power walking), tomorrow arms/abs, Friday LISS, Saturday full body/stretch and Sunday is the rest day. I hope I’m still alive at the end of the week, hahha!

See you soon!


Hei! Peale seda, kui mu füsioterapeut andis trenni tegemiseks rohelise tule, olin ma väga elevil! Ma teen endiselt venitusharjutusi oma seljale ja olen nüüd otsustanud ära proovida kuulsa Bikini Body Guide 12 nädalase treening programmi, mis on väljatöötatud Austraalia tüdruku Kayla Itsines’i poolt. Ma näitasin seda kava ka oma füsioterapeudile ja me muutsime ära mõned harjutused, mis ei ole mu seljale head. Kõike muud tohin ilusti teha, lihtsalt ma pean jälgima oma keha asendit harjutuse sooritamisel.

Kayla BBG on julm! Ma tean, et paljud teist on seda juba proovinud ja mulle väga meeldiks, kui jagaksite oma kogemust niiet kirjutage kommentaaridesse :) Kes aga ei tea, ega pole kuulnud sellest midagi, siis BBG treening kava on vastupidavus trenn, mis 28 minutit pikk ja 2-3 korda (jalad, käed/kõht, terve keha) nädalas vaheldumisi LISS’i, HIIT trenni ja venitustega. 28min ise sisaldab kahte 7 minutilist ringi (circuit I ja circuit II), igas ringis on 4 harjutust ja igat ringi tuleb läbi teha 2x (7min+7min+7min+7min=28min). BBG treeningud on päris rasked aga nad täiesti toimivad. Üle maailma on juba väga palju edulugusid, mida on alati hea lugeda. Kayla on muutnud väga paljude tüdrukute elusid. Ta annab nii palju positiivsust ja motivatsiooni läbi oma blogi ja Instagrammi konto, et sa lihtsalt tahad jätkata oma teekonda ja soovid saavutada rohkemat.

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Mina alustasin oma esimest nädalat eile. Esimene trenn keskendus jalgadele.. palju kükke ja väljaasteid. Juba täna ärkasin ma suured lihasvalus üles, vihkan treppe! Ma arvan, et homseks on mul vaja ratastooli, kuna teise päeva lihasvalu on alati hullem kui esimesel päeval, hahhaa! Ei, päriselt ka, ma higistasin selle trenni aeg nagu ei kunagi varem. Mu jalad olid nii surnud kui ma viimaks lõpetasin. Algul tundub kõik nii lihtne.. mis see on siis teha nelja harjutust 4x läbi, aga peale esimest ringi hakkasin ma juba teistmoodi mõtlema. Üldiselt mulle meeldib seda sorti treening, kuna see kestab ainult 28 minutit ja ma annan endast 100%. Kiire ja väga tõhus! Teine hea asi on see, et harjutuste tegemiseks ei ole vaja palju erinevaid vahendeid. Teatud asju saab kodus väga edukalt teha!

Tunne peale trenni on võrratu! Ma loodan väga, et ma ei anna varsti alla, kuna iga nädalaga läheb kava aina raskemaks. Täna teen LISS’i (35-45min kiiret kõndi), homme on käed/kõht, reedel LISS, laupäeval terve keha/venitus ja pühapäev on puhkepäev. Loodan, et olen nädala lõpus veel elus, hahha!

Näeme varsti!

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