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BBG Beginner: Here's What To Expect

BBG Beginner: Here's What To Expect
BBG Beginner FAQ

So many women from the BBG Community have told me that they found BBG too difficult, and for so long the advice that I’ve been giving is that you should modify the exercises and go at your own pace. 

Recently I’ve been through the experience of having to start again for the first time in my life after the birth of my beautiful daughter, Arna. This made me realise that I need to do even more to support the BBG Community.

After I had Arna, I found that I had to modify many of the exercises because there was no way I could do the type of training I’d been doing before I was pregnant. 

It was at this time that I realised that this was what the Community had been telling me — and I had to do something about it!

I decided to create a whole new eight weeks of BBG Beginner to replace the previous four beginner weeks. These new workout weeks don’t just ease you into BBG. They are foundational training that will help you to build a baseline of fitness for any kind of resistance training you decide to do. 

Find out: 

Keep reading to find out how to get started with my BBG Beginner program!

BBG Beginner questions answered

My BBG program has been around for a while, but many women have told me that it’s too hard for a beginner.

Now there are eight new Beginner weeks to build up to BBG!

Here’s the answers to some questions about the eight-week BBG Beginner program.

How is BBG Beginner different to the previous BBG beginner weeks?

BBG Beginner starts out with low impact exercises to gradually adjust your body to exercise. Rather than three workouts each week, the new BBG Beginner starts with two workouts (and optional workouts for those who want it!) and increases to three workouts in later weeks. 

Workouts are lower-intensity and lower-impact than the previous BBG Beginner weeks (yes, that means less jumping!). Instead of just four weeks, there are now a full eight weeks to build fundamental fitness and strength. 

The workouts also have a slightly different focus to the BBG workouts. BBG Beginner divides the workouts into lower body, full body with an optional upper body workout in the first six weeks. The BBG program workouts focus on legs, arms and abs and full body. 

The first six weeks of BBG Beginner workouts also includes 30 and 60 second rest periods to allow you to catch your breath while you build your fitness!

There are just two LISS cardio sessions each week, with an optional LISS session from Week 5. Just like BBG, there is also scheduled rest — one active recovery session and one rest day to allow your body to recover and get stronger. 

Suggested weekly timetable

BBG Beginner Weekly Timetable

If I have never exercised, can I do BBG Beginner?

Yes, the new BBG Beginner was made just for you! 

This beginner program was designed for women who haven’t been exercising regularly, or at all. 

I’ve reduced the number of exercises you have to complete per circuit in the first few weeks, added more rest periods and reduced the difficulty of the exercises, selecting exercises that will help you build your strength and confidence before you progress to more challenging movements and higher impact exercises like burpees

During the program, you can learn correct exercise technique, strengthen your core and increase your strength to prepare to start a higher intensity training program like BBG or BBG Stronger!

What equipment do I need for BBG Beginner?

I designed BBG Beginner to have minimal equipment so you can easily do the program from home, or wherever you are!

Here’s the equipment you need in the eight weeks of BBG Beginner: 

  • Recovery band
  • Resistance band
  • Yoga mat
  • Dumbbells
  • Chair
  • Foam roller

If you don’t have all of these items, you can substitute for household items! 

The SWEAT Support Team can provide advice on how to safely substitute equipment — one example is using sealed water bottles instead of dumbbells. 

You can also use a towel if you don’t have a yoga mat. 

Is there a new BBG Beginner option for BBG Stronger?

There aren’t new Beginner weeks for BBG Stronger, but you can use the eight new weeks of BBG Beginner to build a baseline of fitness first if you want to do my BBG Stronger program in the gym.

BBG Stronger has four Beginner weeks, and you can start here if you complete BBG Beginner but want to train with weights in the gym. These four BBG Stronger Beginner weeks introduce you to using gym machines and include the high-intensity exercises you’ve been building towards during BBG Beginner.

Where can I find BBG Beginner?

BBG Beginner is available in the SWEAT app. When you subscribe to the app, select “BBG” as your program. Using “Manage My Program” under your profile icon, you can select the BBG Beginner weeks!

What should I expect during BBG Beginner?

During BBG Beginner, you will progressively build your fitness and strength using low-impact, lower-intensity exercises. 

Many women in the BBG Community have been saying that the original four weeks of BBG beginner were too hard, so I’ve reduced the difficulty of the exercises so you can progressively build up your fitness. 

There’s no jumping in the first four weeks! During this time you’ll be doing strength exercises to prepare your body for higher-intensity exercise. 

During Weeks 5-8 you will transition into some lower-impact jumping exercises to prepare for BBG. 

For the first six weeks, you’ll progressively build strength with a lower body and full body workout each week.

I know lots of the BBG Community love my core workouts, so you can include the optional Abs Workouts as part of your weekly workout schedule. They are available for every week of BBG Beginner.

There’s also an optional upper body workout which becomes recommended in Weeks 7 and 8 to prepare you for BBG!

You can do BBG Beginner to kickstart your fitness journey!

If you are starting right at the very beginning of your fitness journey, or you’ve previously tried BBG and found it too hard, then BBG Beginner can help you to build a base level of fitness and gain confidence that you CAN do the BBG programs.

I’ve designed the new BBG Beginner program because I want you to feel confident and motivated to begin and continue your fitness journey!

You can do the Beginner weeks as many times as you like before moving on to BBG or BBG Stronger. No matter where you are starting in your fitness journey, I strongly recommend that you join the SWEAT Community in the forum and on my social pages for inspiration and support!

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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