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Title: BBG Training Guide
Description: Bikini Body Guide- Training Guide by Kayla Itsines
Description: Bikini Body Guide- Training Guide by Kayla Itsines
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bikini
BODY
guide
workouts
exercise & training plan
Product Disclaimer
The content in this book is written by Kayla
Itsines and Fresh Fitness
...
It is not specifically tailored
to suit any injuries, health problems or any
other problems that could be aggravated
with low, moderate or high intensity physical
exercise
...
The materials and content contained in
“Kayla Itsines Healthy Bikini Body Guide”
are for general health improvement
recommendations only and are not intended
to be a substitute for professional medical
advice, diagnosis or treatment
...
All specific medical questions
should be presented to your own health care
professional
...
As the referenced
information provided, the entirety of the
training recommendations as well as the
educational resources provided are clinically
proven and referenced, The Bikini Body
Training Company Pty Ltd
...
The Bikini Body Training Company Pty Ltd
...
The Bikini Body Company
Pty Ltd
...
This resource is not individually
tailored
...
The information and other material available
from this book come from a number of
sources including the personal experiences
of Kayla Itsines and the staff at Fresh Fitness,
third parties who have given permission for
use of their material, and material copied
under statutory licenses
...
Therefore no part of this book may in any
form or by any electronic, mechanical,
photocopying, recording, or any other means
be reproduced, stored in a retrieval system or
be broadcast, sold or transmitted without the
prior permission of the publisher, The Bikini
Body Training Company Pty Ltd
...
Upon completing the AIF Master Trainer course, I began
working at a female-only personal training centre in Adelaide,
South Australia
...
and from there
it began! After such an amazing response to my business
in the first 6 months, I began to build an online presence via
Instagram and Facebook that essentially became my blog
...
In 2012, I also teamed up with my partner's company, Fresh
Fitness Solutions (founded in 2011), so we could run boot
camps in order to service more women who wanted our help
...
Together, we hope to continue bringing life changing
experiences to more and more women around the world!
Including YOU!
about the authors
Tobi Pearce
Owner
Fresh Fitness Solutions
After winning my first Natural Bodybuilding competition in
2011 (WNBF Light-Heavyweight Division), I decided to study
personal training at the Australian Institute of Fitness
...
Competing in bodybuilding at a competitive level made
me realise my underlying passion for the health and fitness
industry
...
I used to be under the impression that success
with sport, music and education were most valuable to me
...
However, I quickly realised that the success of my clients
was much more fulfilling and motivating than my own
...
preface
WHY I WROTE THIS GUIDE
Throughout my industry
experience, the more I
interviewed my female clients,
it became apparent that many
girls were aspiring for a specific
yet common look
...
The body
type I am referring to is a far cry
from the “very muscular” look
that a lot of women obtain through other
training styles and advice
...
This is my mission; I want to help as
many women as possible achieve their
ideal body, their confidence and their
happiness! Hence, with the help of Fresh
Fitness, I created this “bikini body guide”
...
In this ebook, I am hoping
to clear the confusion for you and focus
more on YOUR specific goals
...
With the experience of my
clients' results over nearly
5 years, I firmly believe that
neither of those are the answer
...
Your lifestyle includes a
huge range of things
...
I always say that with a more educated
mind, you are able to more easily obtain
the things you want in life, through
wasting less time, energy and emotion
...
I do not promote my work
in a derogatory or demeaning way to
anyone, as we all have different tastes
...
B
...
G
...
B
...
(Bikini Body Guide)
just for you!
Living healthily is essential
broad-spectrum audience
...
for everyone
...
e
...
The information in this
of exercise or poor body image
...
Through the healthy
personal results with clients
...
my first eBook, H
...
L
...
kaylaitsines
...
au) and the training advice
provided herein, these resources are intended
to further educate and assist women to work
toward their health and fitness goals
...
I do
not believe that a single figure,
idealistic individual or image
should be the sole goal for a
exercise, plyometric and circuit training
and stretching, as well as provide you
with a firm foundation of knowledge
pertaining to exercise
...
In saying that, if you have great training
is an individual
...
Please visit “Nutrition” on www
...
com
...
promoting healthy attitudes
around the “bikini body” ideology
...
In the same way no
one is going to give you a high-end career just
for having a degree
...
Previous experience tells me
that you need to focus on all
aspects of your lifestyle such
as eating, training, resting and
rehabilitation in order to reach
your goals
...
This rule applies
for anything in life
...
You only get out what you put in
...
nutrition guidelines can help you
I want to make it very clear that I do not drink
to obtain the best results in the
same way my clients and the
clients of Fresh Fitness have, and
continue to
...
I do not taint my health or my
body by putting things like these in it
...
I expect
you to do the same
...
WHAT IS THE
BEST WAY TO
TRACK my
PROGRESS?
This is so you can refer back and
In my opinion, the best way to measure
compare on your stats to see if
your progress is through a combination of
you have moved forward
...
Typically
is a good check to determine if
girth measurements, weight scales and
what you are doing is working
...
However
There are various ways that you
in saying that, I usually only take photographs
can track your own progress,
and weigh my clients and choose to exclude
these include but are not
some of the other methods
...
Also, I
accuracy), girth measurements
find body fat percentage is too hard to get
and progress photos
...
At the end of the
day, most girls reading this are doing so to
change the look of their body
...
step one: tracking your progress
WHAT WILL
I BE DOING?
Throughout this training
regime you will be using
TWO methods of progress
checking as stated above
...
Progress photos will be the
primary measurement and
your body weight will be the
secondary
...
The scales do not always
necessarily tell “the truth”
...
Progress photos are so important for
both self-motivation and keeping track of
actual progress
...
Without visible progress, it is very
easy to lose motivation
...
step one: tracking your progress
PHOTO CRITERIA
• Take your 'before' photos prior
to starting my program
• DO NOT delete any of the
photos you take
• Set a reminder in your phone/
calendar every four weeks to
retake your photos
• Make sure you always
• Full body length shot
• Two compulsory photos: 1 front view, 1
side view (take as many others as you
like)
• Feet together (touching)
• Hands slightly away from body
• Natural relaxed stance, NOT posing
take the photo in the same
• Camera away from face
circumstances (i
...
your
• Crop top or bra & underwear or shorts
bedroom, wardrobe mirror,
6AM, Monday)
• Take the image on the same angle
(vertical and horizontal position)
step one: tracking your progress
HOW DO I WEIGH IN?
FINAL NOTE
When weighing in, it is
Through your amazing transformation,
important that like your
please feel free to upload and tag me in
photos, you are measuring
any photos on Facebook or Instagram so I
your progress in the same
can personally view your progress
...
nothing I enjoy more than seeing my advice
This means that you should:
• Weigh on the same day
each week
• Weigh at the same time
• Wear the same clothes
• Weigh on the same scales
I suggest that you weigh
yourself fortnightly on
Monday morning as soon
as you get up
...
Make sure you only
weigh once a fortnight, not
everyday
...
help other women change their lives
...
...
itsines
step two:
your weekly training breakdown
Over the next 3 months
For resistance training this means one of my
(12 weeks), the amount of
circuit training sessions (shown in my exercise
exercise you will do on a
section on page 16)
...
To
on page 98 in the education section
...
Throughout this 12 week period
you will be performing three
separate styles of training;
• resistance training
• cardio (cardiovascular) training
• rehabilitation (stretching)
...
For cardio this means one session of either
LISS (low intensity steady state) or HIIT (high
intensity interval training)
(LISS = 35-45 minutes power walking)
(HIIT = 10-15 minutes sprint training)
Shown in more detail on page 18
...
Shown on page 19
...
a technique called progressive
specified below are to be
WEEKS 1–4
2–3 sessions of resistance training
2–3 sessions of LISS cardio training
1 rehabilitation (stretch) session
WEEKS 5–8
2–3 sessions of resistance training
4–5 sessions of LISS cardio training
1 rehabilitation (stretch) session
WEEKS 9–12
3–4 sessions of resistance training
2–3 units LISS cardio training
1–2 units HIIT cardio training
1–2 rehabilitation (stretch) session(s)
progress from exercise is to use
overload
...
However, like anything, the increase
in exercise does have a limit – what
I have specified in weeks 9-12 is
the maximum for this
...
I do not
condone exercising at a frequency
above this
...
When
exercising at such high intensity so
regularly, it is important to give your
muscles time to relax, recover and
adapt
...
The variance in
training time for shift workers
• Doing LISS and resistance training on the
same day is ok, but do not do them as one
vs
...
students
session
...
will change
...
60–70
for you to follow
...
try and follow these guidelines
when spreading your workouts
• Stretching is not the same intensity as other
throughout the week
...
weekly workout planner you
can use to organise your
It is a form of cool down and rehabilitation
...
✔
✔
✔
HIIT
Stretch
✔
Sunday
✔
Saturday
LISS
✔
Friday
✔
Thursday
Resistance
Tuesday
Weeks 1–4
Monday
NOTE: This table
is available as a
FREE download
on my website for
a “do it yourself”
weekly workout
planner
...
repetitions (reps)
...
I choose to use the
combination of these styles
of training because in my
experience:
• You should always include
multiple styles of training to
cover all aspects of your body
• It is a form of fun high
intensity training
• It burns lots of calories
• It promotes large positive
hormonal response
• It is fantastic for fitness
• It challenges both the mind
and body
rep amounts) one after the other for that
set period of time
...
My program consists of 7-minute circuits
with 4 exercises in each
...
This means you will have 4 exercises
to repeat within 7 minutes
...
Do your best
to exercise for the whole 7 minutes, only
resting after the timer has gone off
...
This in total means
4 x 7-minute rounds = 28 minutes
...
Drink water
between rounds as you feel is necessary,
but not too much, as this may make you
feel sick
...
Being warm
helps to lubricate joints, keep muscles safe
for exercise and decrease injury risk
...
As
stated on my website, these circuits
are designed for people who have a
very basic level of cardio fitness
...
benc
all,
icine b
med
ells,
dumbb
ll,
osU ba
b
steps
that your first few attempts may result in
slight dizziness from this type training
...
step two: your weekly training breakdown
LISS Cardio
Training
HIIT Cardio Training
1 session of LISS =
sprints (read below)
35–45 minutes of
walking (approximately
6
...
4 kmph)
LISS stands for Low
Intensity Steady
State
...
Walking
is a low intensity
exercise at which you
stay the same pace
for the whole time
...
1 session of HIIT = 10–15 minutes of interval
HIIT stands for High Intensity Interval Training
...
The intervals YOU will be using are a
30:30 setup
...
12-17kmph) for 30
seconds and then be at stand still (or cruise)
for 30 seconds, then repeat
...
When using a treadmill, rather than changing
the pace continuously, simply jump your feet
to the side for your rest period and jump back
on for your work period
...
step two: your weekly training breakdown
STRETCHing
1 session of rehabilitation =
30 seconds per position of all
stretches shown in the photos
below, twice
...
For now, all you need to know is
that each time you stretch you will be doing
the movements in the photos below
...
As most of you would know
Make sure you repeat all the stretches on
stretching is a great way to
both sides of your body (i
...
both arms or
relax
...
Do NOT force
and of course flexibility
...
You should always
the education section on
feel a slight pull when stretching but not a
page 98, you will see a more
burning tear
...
BURPEEs
1
...
This is
called a squat position (see Exercise 2 – Squat)
...
Lean your body forward slightly so that you are able to place your
hands on the floor in front of you
...
Kick your feet backwards into push up position resting on
the balls of your feet (see Exercise 3 – Push Up)
...
4
...
5
...
When landing, ensure that you land
through the balls of your feet first before rolling through the flat
and heel and maintain ‘soft’ knees to prevent injury
...
Repeat
...
SQUATs
1
...
2
...
Continue bending your knees until your upper legs are parallel
with the floor, ensuring that your back remains between 45 and
90 degrees of your hips
...
4
...
glossary
3
...
Start with both hands on the floor slightly further than shoulder
width apart and feet together behind you resting on the balls of
your feet
...
2
...
3
...
4
...
Start by lying flat on your back with your knees bent and heels
firmly planted on the floor
...
Engage your abdominal muscles by drawing in your belly button
to your spine
...
3
...
glossary
5
...
Start by lying straight on your back on the floor, holding a
dumbbell above your head with both hands
...
2
...
3
...
4
...
5
...
glossary
6
...
Squat down and position the bosu on the floor with the flat side
facing upwards
...
Once steady, kick your feet backwards into push up position
...
Bend your arms and lower your torso towards the bosu until your
arms form a 90 degree angle (see Exercise 3 – Push up)
...
4
...
5
...
6
...
glossary
7
...
Start by lying straight on your back with both arms
above your head
...
Engage your abdominal muscles by drawing in your
belly button to your spine
3
...
4
...
5
...
glossary
8
...
Plant both feet on the floor slightly further than shoulder
width apart – point feet slightly outward
...
Looking straight ahead, bend at both the hips and knees,
ensuring that your knees point toward your toes
3
...
You can choose
to extend your arms for balance
...
Once in this position, propel your body upwards into the air,
extending your legs before landing back into squat position
...
5
...
glossary
9
...
Start by standing up straight before bending both your hips and
knees into squat position (see Exercise 2 – Squat)
2
...
3
...
Ensure that your back remains straight
and that you stabilise through your abdominal muscles
...
Push through your chest and extend your arms to lift your body
back into push up positio
5
...
Do not jump
...
BEnT LEG RAISES (REGULAR & ON BENCH)
1
...
placing
both hands underneath your coccyx bone
...
Engage your abdominal muscles by drawing in your belly
button to your spine
...
Keeping your feet together, contract your abdominal muscles
and bend your knees in towards your chest
...
Slowly lower your legs, extending them until they are slightly
off of the floor
...
Tap the floor with the heels of your feet and repeat
...
If you are doing these on a bench (shown below), place your
hands behind your head and firmly grasp the bench
...
STRAIGHT LEG RAISES (REGULAR & ON BENCH)
1
...
2
...
Keeping your feet together and legs straight, contract your abdominal
muscles and lift your legs up until they form a 90 degree angle with
your hips
...
Slowly lower your legs towards the floor, ensuring that your legs remain
straight and feet flexed
...
Tap the floor with the heels of your feet and repeat
...
glossary
12
...
Start with both hands on the floor slightly further than
shoulder width apart and feet together behind you resting
on the balls of your feet (push up position)
...
Quickly jump both feet outwards and inwards (for the
amount of reps stated) whilst remaining stable through the
upper body
...
Bend your arms and lower your torso to the floor until your
arms form a 90 degree angle, ensuring that your back
remains straight and stabilising through your abdominal
muscles
4
...
5
...
glossary
13
...
Begin by lying flat on your back with your arms extended
above your head and legs straight at 90 degrees to your
hips
...
Engage your abdominal muscles by drawing your belly
button in towards your spine
...
Bring your hands up towards your feet - slowly lifting your
head, shoulder blades and torso off of the floor, allowing
your hands to meet your toes (or the action of)
...
Squeeze in tightly before extending your torso, lying back
down with your arms above your head
...
RAISED LEG SIT UPs WITH TWIST
These can also be preformed on a decline sit up bench at the gym
...
Start by lying flat on the floor with your feet up on a flat bench
...
Bend your elbows, keeping your hands behind your earlobes (as
shown in photo)
3
...
4
...
5
...
6
...
7
...
glossary
15
...
Position yourself on the left side of the bench, placing
your hands flat on the top of a flat bench with your
fingers facing outwards
...
Transfer your weight from your legs to both your hands
and abdominal muscles and quickly jump your feet up
and over the bench, landing on the right side
...
3
...
glossary
16
...
Start in a squat position (see Exercise 2 - Squat) before
propelling your body upwards and extending your legs (see
Exercise 8 – Jump Squat)
2
...
Ensure that
your weight is distributed equally between both legs
...
Immediately propel your body back into the air and adjust your
legs to allow you to land in a squat position
...
Once in the squat position, immediately propel yourself upwards
again, landing in a lunge position with your LEFT leg forward
and RIGHT leg back
...
Breakdown – Thus, the sequence will be squat, lunge right leg
forward, squat, lunge left leg forward and repeat
...
SKIPPING
1
...
Step your feet in front of the
skipping rope to begin
...
Swing the rope upwards and over your head
through small rotations in the wrist
...
As the rope is about to touch the floor, jump
upwards to allow the rope to swing under your feet
and behind your body
...
Repeat
...
DOUBLE BENCH JUMPS
1
...
Stand up
on the benches and squat down to see if this feels comfortable
and stable – move the benches accordingly
...
Stand on the floor in between the benches and assume a squat
position (see Exercise 2 – Squat) before propelling your body
upwards (see Exercise 8 – Jump Squat)
...
Whilst in the air, adjust your legs to allow you to land with one
foot on one bench and one foot on the other at the same time
into squat position
...
4
...
When landing, ensure that you
land through the balls of your feet first before rolling through the
flat and heel and maintain ‘soft’ knees to prevent injury
...
Repeat
...
BENCH JUMPS
1
...
2
...
3
...
When landing, ensure that you land through
the balls of your feet first before rolling through the flat and
heel and maintain ‘soft’ knees to prevent injury
...
Step or jump backwards off of the bench in a controlled
manner, landing safely in squat position
...
Repeat
...
SPLIT SQUATS
1
...
Stand up on the
bench/step and squat down to see if this feels comfortable and stable
– move it accordingly
...
Once the step is in position, assume a neutral standing position on top
of it
...
Propel your body upwards (see Exercise 8 – Jump Squats) and
separate your legs so as to land in sumo squat position (see Exercise
45 – Sumo Squat) – with one leg on either side of the bench/step with
toes turned out to 45 degrees
...
4
...
5
...
See above for safety cues regarding
landing
...
Repeat
...
BURPEE BENCH JUMPS
1
...
2
...
3
...
4
...
Ensure that your back remains straight and that you stabilise
through your abdominal muscles
...
Transfer your body weight onto your hands and jump your feet inwards
into squat position
...
From this position, propel your body upwards and forwards to allow
you to land on the bench in front of you, where you reassume the
squat position (see Exercise 19 – Single Bench Jumps)
...
Step or jump backwards off of the bench in a controlled manner,
landing safely in squat position
...
8
...
glossary
22
...
Holding a medicine ball against your chest (I suggest 6 to 12 kgs
depending on your strength), plant both feet on the floor slightly
further than shoulder width apart – point feet slightly outward
...
Looking straight ahead, bend at both the hips and knees, ensuring
that your knees point toward your toes (see Exercise 2 - Squat)
3
...
You may choose to extend your arms for
balance
...
Push through your heels, extend your arms and press the med ball
above your head as you stand back up
...
Lower the ball back into your chest and repeat
...
LAYDOWN PUSH ups
1
...
2
...
3
...
4
...
5
...
6
...
7
...
glossary
24
...
Start by placing your forearms (wrist to elbow) on the floor
and linking your fingers together and resting on the balls of
your feet
...
Ensure that your
back remains straight and that you are stabilising through
your abdominal muscles
...
Release your right forearm and place your hand firmly on the
floor slightly outside of your shoulder and adjusting your body
weight accordingly
...
Push up onto your right hand, followed immediately by your
left in the same pattern, and readjust your body weight to the
middle
...
Reserve the pattern above to return to plank position
...
Repeat, starting with the left hand
...
BROAD JUMP BURPEES
1
...
2
...
3
...
4
...
When landing,
ensure that you land through the balls of your feet first before
rolling through the flat and heel and maintain ‘soft’ knees to
prevent injury
...
Repeat
...
MOUNTAIN CLIMBER + PUSH UPs
1
...
2
...
3
...
4
...
5
...
After completing the stated number of reps, place both feet
together and assume a push-up position
...
Whilst keeping your back straight and stabilising through your
abdominal muscles, bend your arms and lower your torso to
the floor until your arms form a 90 degree angle (see Exercise
3 – Push Up)
8
...
9
...
glossary
27
...
Start by placing the bench horizontally in front of you
...
Firmly plant your ENTIRE left foot on the bench making sure your
knees are not over your toes
...
Place your hands by your side or, if using weights, hold one weight in
each hand
...
Straighten your left leg, but ensure that your knee remains ‘soft’
...
5
...
6
...
7
...
glossary
28
...
Start by placing the bench horizontally in front of you
...
Firmly plant your ENTIRE left foot on the bench making sure your
knees are not over your toes
...
Place your hands by your side or, if using weights, hold one weight in
each hand
...
Straighten your left leg, but ensure that your knee remains ‘soft’
...
5
...
Make sure that you push your hips forward at the end
of the movement in order to maximise the work done by the glutes
(‘bum’)
...
Slowly release your left leg from your chest and place it back on the
floor, followed by your right leg
...
Repeat for as many reps as stated and then swap legs
...
WALKING LUNGES (with or without weights)
1
...
If you are using
dumbbells for weighted lunges, place them by your side as you do the
exercise
...
Take a big step forward with your left foot
...
As you plant your left foot on the floor, bend both knees at
approximately 90 degrees
...
This is called a lunge position
...
As you extend both knees, transfer your weight completely to your left
foot and take a large step forward with your right foot
...
As you plant your right foot, bend both knees at approximately 90
degrees
...
Repeat for as many reps as stated
...
TUCK JUMPS
1
...
2
...
3
...
4
...
When landing, ensure that you land through
the balls of your feet first before rolling through the flat and
heel and maintain ‘soft’ knees to prevent injury
...
Repeat
...
LAYDOWN PUSH up & TUCK JUMPS
1
...
2
...
3
...
4
...
5
...
6
...
Release and extend both your elbows and knees, landing in squat
position
...
8
...
glossary
32
...
Start by laying flat on your back with your head raised and
hands behind your earlobes
...
Bend your knees so that they are 90 degrees to your upper
legs and your upper legs are 90 degrees to your hips
...
Extend your RIGHT leg so that is approximately 45 degrees
from the floor, whilst simultaneously bringing your LEFT knee
into your chest
...
Immediately after you have brought your knee into your chest,
extend your LEFT leg completely so that is 45 degrees from
the floor and bring your RIGHT knee into your chest
...
5
...
For example, as you bring the
RIGHT knee into the chest, twist your upper body over to the
right so that it can meet your LEFT elbow
...
Repeat
...
DECLINE PUSH UPS
1
...
Place both hands on the floor slightly further than
shoulder width apart and feet extended directly behind you
on a flat bench (still resting on the balls of your feet)
...
Whilst keeping your back straight and stabilising through
your abdominal muscles, bend your arms and lower your
torso to the floor
...
3
...
Ensure that your elbows remain ‘soft’ and that you
do not lock them out completely
...
Repeat
...
JUMP LUNGES
1
...
2
...
3
...
4
...
glossary
35
...
Plant both feet on the floor slightly further than shoulder width apart –
point feet slightly outward
...
Looking straight ahead, bend at both the hips and knees, ensuring
that your knees point toward your toes (see Exercise 2 – Squat)
...
Continue bending your knees until your upper legs are parallel with the
floor, ensuring that your back remains between 45 and 90 degrees of
your hips
...
4
...
When landing, ensure that you land through the balls of your feet first
before rolling through the flat and heel and maintain ‘soft’ knees to
prevent injury
...
Once safely landed, repeat in the opposite direction, returning to your
original starting position
...
Repeat
...
STRAIGHT LEG SIT UPS
1
...
2
...
3
...
This will cause
your abdominals to contract
...
Continue to reach forward until you touch your toes (or the
action of)
...
Slowly release your arms and torso and return to starting
position
...
Repeat
...
SPIDER PUSH UPS
1
...
Ensure
that you stabilise through your abdominals to prevent
arching or sinking through your back
...
As you bend your arms and lower your torso to the
floor, release your LEFT leg and lift it towards your LEFT
shoulder at a 90 degree angle
...
At the same time, rotate your shoulders slightly to the
LEFT, which will allow you to look at your knee
...
Hold this position for two seconds before returning your
shoulder and left knee to starting position
...
Repeat on the right side
...
SNAP JUMPS
1
...
2
...
3
...
Ensure that your back remains
straight and that you stabilise through your abdominal
muscles
4
...
5
...
glossary
39
...
Start by lying flat on your back with your arms extend
alongside your body and legs raised to 45 degrees from
the floor
...
2
...
3
...
4
...
5
...
glossary
40
...
Start by lying flat on your back with your arms extend
alongside your body and legs completely extended
...
2
...
3
...
4
...
5
...
If
on a bench, ensure that your legs are completely extended
by the time your legs are in line with the rest of your body
...
Tap the floor with the heels of your feet and repeat
...
MOUNTAIN CLIMBER
1
...
2
...
3
...
4
...
Never allow the leg that is moving to touch the
floor
...
Repeat for as many reps as stated
...
DOUBLE BENCH SQUATS (WEIGHTED)
1
...
Stand up on the benches and squat down to see if this feels
comfortable and stable – move the benches accordingly
...
Collect a heavy weight and firmly grasp it with both hands and
step up onto the benches, with one foot on either bench
...
3
...
4
...
5
...
6
...
7
...
glossary
43
...
Start by standing up with your feet slightly wider than shoulder width
apart before bending both your hips and knees (see Exercise 2 –
Squat)
...
Lean your body forward slightly so that you are able to touch your
RIGHT foot with your LEFT hand
...
Once in this position, propel your body upwards into the air, extending
your legs before landing back into squat position (see Exercise 8 –
Jump Squat)
...
4
...
5
...
6
...
glossary
44
...
Start by placing a bench horizontally behind you and sitting on the
edge with your knees bent (like a chair)
2
...
3
...
This is your
starting position
...
Lower your body by bending at the elbow until you create a 90 degree
angle with your arms
...
5
...
Avoid using your legs to assist you in doing
so
...
6
...
7
...
glossary
45
...
Plant both feet on the floor wider than shoulder width apart
– point feet slightly outward
...
Looking straight ahead, bend at both the hips and knees,
ensuring that your knees point toward your toes
3
...
You may choose
to extend your arms for balance
...
Push up through your heels in order to return to starting
position
...
Repeat
...
SUMO JUMP SQUATS
1
...
2
...
Continue bending your knees until your upper legs are parallel
with the floor, ensuring that your back remains between 45 and
90 degrees of your hips
...
Lean your body forward slightly so that you are able to place
your hands on the floor in front of you
...
Push up through your heels, propel your body upwards into the
air,
6
...
When landing, ensure that you land through the
balls of your feet first before rolling through the flat and heel and
maintain ‘soft’ knees to prevent injury
...
Repeat
...
SCISSOR KICKS
1
...
2
...
3
...
4
...
glossary
48
...
Holding a dumbbell in each hand (I suggest 5 to 8 kgs, depending on
your strength), plant both feet on the floor slightly further than shoulder
width apart and point your feet slightly outward
...
Looking straight ahead, bend at both the hips and knees, ensuring
that your knees point toward your toes, allowing the weights to gently
run down the sides of your legs
...
Continue bending your knees until your upper legs are parallel with the
floor, ensuring that your back remains between 45 and 90 degrees of
your hips
...
Push up through your heels and, using the power generated by
your legs, press the dumbbells up above your head as you return
to standing position
...
5
...
6
...
glossary
49
...
Start by collecting a medicine ball and holding it directly in
front of your chest with your feet together
...
Once stable, release one leg and take one large step
sideways
...
3
...
4
...
5
...
6
...
7
...
glossary
50
...
Start by placing a bench horizontally in front for you
...
2
...
3
...
4
...
5
...
6
...
As
you step up, make sure that you focus on pushing through the heel so
that you work your glutes (‘bum’) and hamstrings, rather than pushing
through your toes, which places additional pressure on your skins,
knees and quadriceps
...
As you straighten your left leg, bend your right knee and lift it up into
your chest
...
8
...
9
...
10
...
glossary
51
...
Start by lying flat on the floor with your feet up extended
out in front of you
...
Bend your elbows, keeping your hands behind your
earlobes (as shown in photo)
3
...
Slowly release your left hand
and extend forward slowly allowing your head, shoulder
blades and torso to lift off of the floor
4
...
5
...
6
...
glossary
STRETCHING
PLANK POSTURE
correct
INcorrect
INcorrect
education
section
step three:
education section
INTRODUCTION
during an overhead press with a bar, you
"Education is paramount
...
Similarly, if you don’t eat enough
I personally think the most
important thing to have when
starting a new activity is a sound
education
...
Consider this: if you are a first
year mechanical apprentice and
you pop a tire on a car, it can
easily be fixed
...
For
example, if you have never
lifted weights above your head
before and lean too far back
could dislocate your shoulder and tear a
calories or if you eat too much of the wrong
food you can end up with hormonal, weight,
malnutrition and digestive problems
...
I
understand that many of us learn best from
our own mistakes but I think with today’s
technology, people should be able to easily
educate themselves before beginning a new
journey
...
Although I will be the
first to say some clinical research papers
are very controversial, the information I have
provided below (as well as the references),
are from the same information sources Fresh
Fitness, my clients and myself abide by
...
mayoclinic
...
livestrong
...
Wilmore, Costill &
heart)
Kennedy, 2008
...
• Controls blood sugar levels
• Decreases potential for osteoporosis
What is cardio?
• Strengthens your heart
The word 'cardio' is short for
• Boosts your mood
cardiovascular exercise
...
'Aerobic'
your health in varying ways not only
simply means 'in the presence
externally, but internally too
...
This implies
that cardio is exercise that
predominantly relies on oxygen
for its metabolism (production)
of energy, unlike anaerobic
exercise (sprints), which does
not
...
cardio burns calories
...
HIIT – High Intensity Interval Training - for
or glycogen stores) or fat
example, sprint training
...
By burning calories
(energy) you are increasing your
daily energy output
...
In turn, performing
cardio can help you to lose
weight
...
would equate to 35-45 minutes of walking
for example and HIIT could consist of a 30
second sprint immediately followed by a 30
second walk (REST) period
...
We repeat
these for a designated amount of time,
usually 10-15 minutes
...
Hopefully I am able to shed
some light on this and help
predominantly used) and finally, “what
hormonal/post exercise effect do they have
on your body?”
...
e
...
This is of course because sprinting is higher
intensity then jogging and your body is forced
to metabolize more energy in that period of
make you understand that one
time
...
If we look at the three types I
listed above – walking, jogging
and running – there are a few
simple ways we can differentiate
between them
...
Without getting too in depth, fat
requires oxygen in order to be metabolized
for energy
...
In turn, you
can see why sprinting burns the least fat per
calorie
...
step three: education (cardio)
Hormonal/post exercise
effect
Which type do I choose?
When talking about hormonal
will change over time
...
As you will have seen in my weekly
EPOC (Excessive Post Exercise
training regime, it incorporates different
Oxygen Consumption)
...
This
Since acute hormonal
response to cardio is such a
complex topic, I am going to
talk more about EPOC and
its importance, as I believe in
relevance to your training, it is
more important
...
During this time, fat is
the dominant source of energy
while your body repairs muscle
tissue and replenishes cell
nutrients
...
steady state jogging
...
Your goals and the results of your training
means that, over time, how much you train
and the style of that training will change
...
In regards to cardio therefore I
recommend a combination of both walking
and sprint training
...
The most
common response is first thing in the
morning
...
However as everyone's lifestyle is different,
it is necessary to understand that what time
of the day you exercise doesn’t have a huge
impact on your results
...
I
usually try to do it in the middle
of the day, as this is when I
have a long break (I work a
split shift)
...
Although this is commonly
thought to be fact, whether
or not you have eaten prior to
cardio does not actually have
much, if any effect on overall fat
loss
...
Being
healthy and fit is a marathon, not a sprint
...
Take your time and
finish first, don’t rush, burn out and never get
there
...
Observe these signs and take
some planned rest; this can actually improve
your results
...
This in turn can help to cause
an increase in strength, power,
Specifically, plyometric training refers to
exercises where you are exerting your
muscles in a maximal contraction, in as
short amount of time possible
...
Typically, this style of training is
used by athletes however, I have found by
incorporating it into my training repertoire
I have been able to significantly increase
intensity without having to use a large deal of
hypertrophy and anaerobic
external resistance
...
endurance
...
Resistance training is a
broad topic that can include
many varying training styles
...
This is
because in my own experience
and research, I have found that
this has been able to give my
clients the body they seek and
nothing but
...
Again, during this phase you
are burning high amounts of fat
...
Whether you’re
In the context of health and
fitness, to stretch simply
means to deliberately lengthen
a muscle
...
This lengthens the back of your
leg that is your hamstrings
...
In my experience the benefits
of stretching include, but are not limited to,
increased flexibility, better muscle condition,
burning calories, releasing toxins and
preventing injury
...
Through
better muscle condition and greater flexibility,
an individual can expect greater ranges of
movement, more efficient muscle contraction
and greater recovery as a result of a small
amount of extra stretching
...
trying to achieve
...
One of them is
damaged or weak muscle tissue as well
that your muscle fibres do not
as the surrounding support group
...
Here is
works out
...
This can be quite easily
avoided with stretching the right
muscles, providing the individual
isn’t predisposed to a chronic
injury or unseen biomechanical
dysfunction
...
For example,
if stretching legs, start from your feet
and calves
...
Remember, you are not trying to tear it
...
If you are
stretching yourself to tears you may be
doing more damage than good
...
(20-30 seconds each position)
thanks!
Thank you so much for
purchasing and reading my
book
...
I hope that I am able
to bring the same life changing
experience to you as to my
clients in Adelaide
...
S
...
This will be much like the education
section in all my books but with so
many more topics
...
kaylaitsines
...
au
n
& lifestyle pla
healthy eating
NUTRITION GUIDE
PARTNER
able now
avail
www
...
com
Title: BBG Training Guide
Description: Bikini Body Guide- Training Guide by Kayla Itsines
Description: Bikini Body Guide- Training Guide by Kayla Itsines