Unless you've been completely disconnected from the Internet, chances are high that you've stumbled upon one or two (or several) body transformation photos on Instagram with the hashtag #BBG. It stands for Bikini Body Guide, a program created by Australian-based personal trainer and fitness guru Kayla Itsines. Maybe you've even dabbled in her 12-week regimen of 28-minute circuit training workouts. But if you're one of the few that haven't heard of BBG and are skeptical it actually works, ask any one of her 5.8 million followers on Instagram and they'll be sure to tell you differently. For these reasons, BRIDES turned to Kayla for advice on how to whip your body into wedding shape. Not only did she give us her tips for creating a realistic fitness and diet plan, but she also created an exclusive full body workout for BRIDES readers.
Read our Q&A with Kayla Itsines and follow her workout to achieve a bridal body transformation of your own.
Q: As a personal trainer, what do you think brides should know when preparing for their big day?
Kayla Itsines: "I'm sure it's every bride's goal to look and feel their best on their wedding day! I think sometimes there is so much going on that planning and sticking to lifestyle changes can be hard. Setting realistic goals is really important, as well as properly fueling your body with healthy foods. I also think it's really helpful to think of a healthy lifestyle change as something long term, rather than seeing your wedding as an end goal. You deserve to feel the best you can on your wedding day, so focus on feeling fit, healthy, and strong. Of course, you also want to start the rest of your life with your partner in the best health possible!"
Q: Wedding planning can be a crazy time in a woman's life! What are your tips for squeezing in a workout during the day?
KI: "Exercise can be really helpful for clearing your head and dealing with stress. My Sweat With Kayla app is ideal for women who don't have much time. The workouts are only 28 minutes, which is only 2% of your day. You can also complete them at the gym, from the comfort of your own home or at your local park!"
Q: Women can be hard on themselves - what's your advice for brides-to-be who are having a difficult time achieving their goal weight?
KI: "I don't believe health and happiness is about a number on a scale. Try to focus on how you feel rather than how you look. It's important to be kind to yourself and not to get discouraged if you aren't seeing the results you were hoping for straight away. Following a healthy lifestyle is so much more than a 'quick fix' — it's about feeling the confidence you deserve on your special day."
Q: How can women maintain their wedding body post-wedding?
KI: "A realistic fitness and lifestyle plan will make it easier to maintain that fit and healthy body long after the wedding. If you're worried you might not be able to stay motivated, find a workout buddy who will help keep you committed to your workout plan. Or join the BBG Community! We encourage, support and motivate each other on our health and fitness journeys every single day!"
Kayla Itsines' 14-Minute Full Body BRIDES Workout
This workout consists of two rounds of one circuit, each lasting seven minutes. Start by setting your timer for seven minutes and aim to complete the exercises in the below circuit as many times as you can before the timer goes off. Once completed, take a 30 second break. Reset your timer to seven minutes and complete the circuit again for your full 14 minute workout! While you're aiming to complete each exercise as quickly as possible, it is important that you maintain proper technique throughout.
- Lay Down Push Up - 12 Reps
- Straight Leg Sit Up + Twist - 24 Reps (12 Per Side)
- Snap Jump - 15 Reps
- X Mountain Climbers - 40 Reps (20 Per Side)
Lay Down Push Up
Start by lying flat on your stomach, with arms extended out in front of you and both legs straight behind you. Position your toes in towards the floor, as shown. Bring your arms in towards your body and place your hands on the floor on either side of your chest.
Push through your chest and extend your arms to lift your body back up into push up position, resting on the balls of your feet. Ensure that you maintain a straight back and stabilise through your abdominal muscles.
Slowly lower your body completely to the floor and extend your arms out in front of you. Repeat for the specified number of repetitions.
Straight Leg Sit Up + Twist
Start by lying straight on your back on the floor, with both arms extended above your head. Place both hands behind your earlobes. Engage your abdominal muscles by drawing your belly button in towards your spine. This is your starting position.
Keeping your heels firmly planted on the floor, slowly lift your head, shoulder blades, and torso off of the floor. Ensure that it is your abdominals that initiate the movement, and that you do not use your arms to 'swing' your torso up.
As you sit up, extend your left arm and twist over the right side of your body, as shown.
Slowly untwist and lower your torso back into starting position. Repeat using your right arm and twisting over the left side of your body. Continue alternating between left and right for the specified number of repetitions.
Plant both feet on the floor slightly further than shoulder width apart. Looking straight ahead, bend at both the hips and knees, and place your hands on the floor directly in front of your feet.
Keeping your body weight on your hands, kick both of your feet backwards so that your legs are completely extended behind you, resting on the balls of your feet.
Jump both of your feet in towards your hands, ensuring that your feet remain shoulder width apart. Repeat for the specified number of repetitions.
X Mountain Climber
Place both hands on the floor shoulder width apart and both feet together behind you, resting on the balls of your feet. This is your starting position.
Keeping your left foot on the floor, bend your RIGHT knee and bring it into your chest and towards your LEFT elbow. Extend your right leg and return to starting position. Keeping your right foot on the floor, bend your LEFT knee and bring it into your chest and towards your RIGHT elbow. Extend your left leg and return to starting position.
Continue alternating between right and left for the specified number of repetitions. Gradually increase your speed, ensuring that the leg that is moving does not touch the floor.