How To Survive BBG: Week 1
The hardest part of getting started with a new fitness routine is showing up! Now that you’re ready to start, I want to share with you my top tips on surviving BBG: Week 1.
For those of you who are new to the SWEAT app, BBG is a 28-minute workout program that I’ve created to help women become stronger, fitter and more confident.
Whether you choose to do BBG or BBG Stronger, these tips can help you to complete your first week successfully.
What is BBG: Week 1?
Week 1 of the BBG program includes:
- 3 high-intensity workouts
- 2-3 LISS sessions
You can adjust these sessions to suit your fitness level by shortening the workout or modifying the exercises. For example, instead of jump lunges, you can do static lunges.
In the SWEAT app, you’ll find suggestions to modify the exercises to suit your ability. I also post videos on Instagram regularly to demonstrate modifications that can make the moves suit your current fitness level.
How to get through BBG: Week 1
Follow these tips to help you get through your first week of BBG.
1. Prepare for your workout
Preparation is key! The night before you’ve scheduled your workout, familiarise yourself with the app and exercises.
Reviewing the exercises and possible alternatives ahead of time will ensure that you’re ready to maximise your workout and avoid these workout wasters.
Also, plan where you are going to work out. This is important for knowing what equipment you’ll have access to and if you’ll need to arrange any substitutes. For example, if you’re doing a workout at home, you might switch a bench for a chair.
There’s an equipment list at the top of your workout screen that displays what you need BEFORE your workout starts.
This is especially handy if you are going to the gym so you can grab everything you need and set it up ready to go!
Another great thing about the workouts is that you can click on the exercise to see a substitute exercise.
This means if you don’t have that piece of equipment, or you want to do something different, you can actually swap out that exercise with something else.
2. Start light
Those of you doing Week 1 of my BBG Stronger program might be wondering how to workout with weights.
If you are new to exercise and unsure which weight you should choose for your workout, my best advice is to start light.
This way you can always increase the weight as your fitness levels improve and you get stronger.
If you start with a weight that’s too heavy for you, you might find that you struggle to complete the reps. This can be unmotivating for your first session and can lead to injury.
I recommend that you start with a light weight that allows you to complete 10-15 reps with correct form.
3. Go at your own pace
Each circuit lasts for seven minutes and has four exercises which you rotate through. Remember, everyone’s level of fitness is different.
If you are a beginner, don’t feel as though you need to complete multiple laps within the seven-minute circuit.
Take your time completing the reps for each exercise. Ensuring that you use the correct form is far more important than repeating laps with poor technique.
Use the instruction videos in the app and focus on doing your reps at your own pace, with good form. You can also reduce the number of reps to suit your fitness level. If the app says to do 15 reps and you choose to do five, then that’s fine as long as they are five reps with good form.
I also post regular videos on Instagram showing how to perform the BBG exercises with the correct form!
4. Your workout should suit you!
In my BBG program, there are assigned reps for each exercise, BUT you can always adjust these reps to suit you.
For example, the program might say ‘16 jump lunges’, but you may only be able to do 10. That’s perfectly okay while you are building your fitness.
Each week you will find yourself getting stronger and fitter, and soon you’ll notice a gradual improvement!
You might also have existing injuries or concerns that prevent you from completing specific exercises, so be sure to modify the exercises to suit your needs and fitness level.
For example, if you have an injury that prevents you from jumping, you may prefer to substitute jump squats for regular squats.
5. Fuel your body with the right foods
You don’t want to go into a high-intensity workout feeling hungry.
I recommend a nutritionally balanced diet that will give your body the energy it needs to complete your workout and help your muscles recover.
This means eating before and after your workout and getting a good breakfast, lunch and dinner.
These workouts really push your body, so you definitely want the right fuel to get you through it.
6. Recovery is important
When you first start BBG, I can almost guarantee you’re going to FEEL your muscles the next day!
When you finish your workout, the app will present you with a screen that asks you to ‘cool down’. I know some ladies may be super busy and need to run off, but TRY your best to complete this cool down session.
These quick stretch and foam roll sessions can help promote recovery, prevent injury, improve flexibility and even help you to sleep better.
A foam roller is a great recovery tool. Foam roller exercises can help release tension in your muscles, allowing you to move more freely and increase blood flow to your muscles.
Bonus tip: Use a workout playlist to get motivated!
Music can make such a BIG difference to your workout — I personally can’t work out without it!
The most important thing about choosing a workout playlist is that it motivates YOU.
Click on the music tab in the SWEAT app to check out my workout playlists for inspiration, or choose your own.
Smash out BBG workouts in Week 1!
I hope these tips help you to prepare for Week 1 of my BBG program. No matter what your health and fitness goals are, don’t fear getting started.
If you’re thinking about starting my BBG program, try this BBG full-body at-home workout from the SWEAT app! All you need is a bench or chair and an exercise mat.
Why are you excited to make a change? Keep your goals within sight, and the rest won’t seem so scary.
You’re ready for this, and once you get through the first week, you’ll be on track to stick with BBG.
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.