I'm a month into Kayla Itsines's viral 12-week workout — here's what it's like by Elana Lyn Gross on Aug 29, 2018, 11:33 AM Advertisement
 - Kayla Itsines is an award-winning certified trainer and entrepreneur whose Bikini Body Workout program and SWEAT app has a following of over 20 million.
- Kayla Itsines's Bikini Body Guide 12 week program includes three 28-minute HIIT workouts, three cardio sessions, and two recovery days each week.
- I decided to give Kayla Itsine's BBG a try — here's what has happened so far at four weeks in.
When Kayla Itsines, an award-winning certified trainer and entrepreneur, was running one-on-one sessions in Australia, she was booked for weeks straight and had no way of helping clients from all around the world who reached out to her online. "This really frustrated me," she told Forbes. So Itsines and her partner, Tobi Pearce, founded Bikini Body Training in 2013. In 2014, they released the Bikini Body Guide (BBG), a 12-week workout program that users could purchase as a PDF and use wherever, whenever. Next, Itsines and Pearce developed their program into a top-ranking fitness app, Sweat, where users can find Itsines's curated workouts and other features like a nutrition plan, cool downs, a place to save progress photos, and your weekly workout schedule. Over 20 million women use Itsines's app, workout plan, books, and fitness equipment. The weekly schedule (which ramps up slowly at first) consists of three 28-minute HIIT workouts — one session focuses on legs, another on arms and abs, and one on full body — three cardio sessions, one recovery session with guided stretches, and a rest day. You can mix and match the workouts depending on what works best for your body. I decided to give the viral 12-week BBG program a try to see if I would have results like the hundreds of thousands who tag their before and after pictures using #BBGtransformations on Instagram — here's how I'm feeling one month in. SEE ALSO: Ruth Bader Ginsburg has been on the Supreme Court for 25 years today — here's the workout she uses to stay on top of her game I am no stranger to working out.  I have run four half-marathons, completed the Physique 57 workout program and Ruth Bader Ginsburg's workout, and exercise regularly. I even finished one round of the Bikini Body Guide last year. Regardless, I was prepared to be sore because the workout program is designed to target all of your muscles — including ones you didn't know you had.
I was up for the challenge, especially after scrolling through Bikini Body Guide Transformation pictures people proudly post on Instagram.  Speaking of Instagram, The Bikini Body Guide hashtag has almost seven million posts from a supportive community of women who leave encouraging comments and advice on each other's posts. They even plan local meetups to do the BBG workouts.
Each high-intensity plyometric training workout includes two series of four exercises that you complete in seven-minute circuits, twice. For each circuit, you do each of the four exercises as many times as you can in the seven minutes.  I often end up doing each exercise (for example 15 squats, 15 burpees, 15 sumo squats, 30 weighted step-ups) twice per circuit. There is a one minute break between circuits and a much-needed cool down to stretch when you're done. It's tough … really tough. You'll be sweaty, and you'll savor the minute-long break between sets, but at least your hard work pays off. I find the abs day to be the most difficult, in part because I have scoliosis and can't do all of the crunches correctly. I make modifications, like doing regular crunches instead of full-body crunches. Listen to your body and don't be afraid to modify. If you have the app, you can also check the alternative exercise to see if it works better for your body.
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