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BBG Zero Equipment: My Workout Program For Women Everywhere

BBG Zero Equipment: My Workout Program For Women Everywhere
Kayla Itsines BBG Zero Equipment

Ladies, it's been SO exciting to share my latest program, BBG Zero Equipment with you.

You don’t need ANY gym equipment to do this program, and it features 34 weeks of workouts you can do anywhere, anytime.

It's perfect if you don’t want to work out in a gym or set up a gym with equipment at home — the workouts require minimal space so you can do them inside your home, in an outdoor space or even at a park. This program includes Bootcamp workouts, which I love because they really remind me of my early days of being a personal trainer — I trained women outdoors and we did bootcamps that showed you don’t need equipment to get results!

BBG Zero Equipment combines high-intensity bodyweight training with exercises that use just your bodyweight as resistance. It also has Express workouts for when you feel time poor — it’s designed to be flexible so it fits in with YOUR routine.

Find out:

What is BBG Zero Equipment?

BBG Zero Equipment is my new, full-body training program designed to be done at home or in any available outdoor space. You can access the program in the SWEAT app, which you can use on iPhones or Android phones, as well as on Apple Watch. 

It is a 34-week program, and because I want women of any fitness level to be able to do BBG Zero Equipment, the program also includes four Beginner weeks of low-impact training, using bodyweight as resistance. 

If you’re new to fitness, these Beginner weeks will help you to build a foundation of fitness. 

From Week 1 of BBG Zero Equipment, the exercises gradually increase in complexity and build towards a more high-intensity style of training

If you have ever thought that you don’t have the right equipment, time or space to work out, then BBG Zero Equipment is a program you CAN do! You ONLY need the space of a fitness mat to work out, and you don’t even need the mat itself!

I want women everywhere to be able to achieve their fitness goals, and this program makes it easier to work out, especially if you’re short on time and space.

What Is BBG Zero Equipment

What does BBG mean?

BBG is the name of my original workout program, which I created in 2014. The letters stand for “Bikini Body Guide” — I want all women to know that a bikini body is YOUR body. 

Every woman, of every different size and shape, deserves to feel confident. 

I have been a personal trainer for over 10 years, and one of the best things about my job is seeing women become the most confident version of themselves. 

This change comes from making health and fitness a priority and seeing training as time for YOU and your goals. 

Exercise has so many benefits beyond the physical ones — to me, becoming more confident through training is the BEST kind of transformation.

What you need to know before starting BBG Zero Equipment

BBG Zero Equipment allows you to choose from six workout options a week, and seven after week 24. There are four BBG-style or bootcamp-style workouts, and if you’re short on time, there are two weekly Express workouts. 

The BBG Zero Equipment workouts available each week are:

  • Full Body Circuit (28 minutes)
  • Full Body Bootcamp (28 minutes)
  • Arms & Abs (28 minutes)
  • Express Legs (12-13 minutes)
  • Express Abs (12-13 minutes)
  • Full Body Chair (28 minutes)
  • HIIT Cardio (28 minutes)

The Express Legs workouts are optional in Beginner weeks, and weeks 1-4, and part of the program for weeks 5-30. The Express Abs workout is optional for the full duration of the program, as is the Full Body Chair (which can be done using a chair at home, or a bench if you’re training at a park). HIIT Cardio is my newest workout style, and is introduced as an optional session from week 25. 

BBG Zero Equipment also includes low-intensity steady-state, or LISS cardio, and high-intensity cardio and recovery sessions you can do over the course of a week. One day per week is designated as a rest day.

In the four Beginner weeks, you will have three scheduled resistance workouts, as well as a low-intensity cardio session and a recovery session.

For BBG Zero Equipment weeks 1-4, you should complete three resistance workouts, two cardio sessions and a recovery session.

For BBG Zero Equipment weeks 5-24, the goal is to complete four resistance workouts, as well as two cardio workouts and one recovery session. Just like my other BBG programs, high-intensity cardio is introduced after week 9. 

For BBG Zero Equipment weeks 25-30, you have four resistance workouts, including one express workout, two cardio sessions and a recovery session. 

BBG Zero Equipment is ideal if your goal is to increase your overall strength, fitness and confidence. 

BBG Zero Equipment

How long it takes to complete a BBG Zero Equipment workout

There are six to seven workouts to choose from every week and they vary in length from around 15 minutes to 28 minutes.

Like my BBG and BBG Stronger programs, many of the workouts in BBG Zero Equipment are designed to be completed in 28 minutes — these are all of the Full Body, Arms & Abs and HIIT Cardio workouts.

The Express workouts are for those days when you’re short on time and take 15 minutes or less to complete. 

This flexibility allows you to complete the workouts that best suit your lifestyle and time constraints!

How to complete a BBG Zero Equipment workout

If you’ve never used the SWEAT app before, you might want to know how to complete a BBG Zero Equipment workout.

This step-by-step guide explains how to complete each of the different workouts in my new program — they are either time-based, where you do an exercise for a set period of time, or rep-based, where you do each exercise for a designated amount of repetitions.

Full Body Circuit (28 minutes): These sessions are time-based, and consist of three circuits, each targeting a different area of the body. Each circuit has four exercises, which you do for 30 seconds each. You complete three laps of each circuit.

There is a five-second transition or rest between exercises and each circuit is completed in seven minutes. You rest for one minute between each circuit, and the session is completed with a superset finisher. A superset is two exercises performed back-to-back, with little to no rest in between.

Full Body Bootcamp (28 minutes): These time-based sessions follow the same format I’ve used for my world tour workouts. A Full Body Bootcamp includes three trisets (three exercises you complete consecutively without a rest), two supersets and a workout wrap-up. There is a one-minute rest between each of the trisets and the supersets. The wrap-up consists of every exercise already completed in the workout in succession — you do each exercise for 30 seconds, and there is a 30-second break in the middle so you can finish at a high intensity. 

The high-paced wrap-up sees you run through all the completed exercises from the workout at a greater intensity.

Express Abs and Express Legs (12-13 minutes): These are time-based workouts. They consist of seven exercises, 30 seconds per exercise and a total of three laps for a 12-minute or 13-minute workout. You have a rest or transition between each exercise to allow time to swap from one exercise to the other.

Arms & Abs and Full Body Chair (28 minutes): These are rep-based workouts, and follow the same format as my original BBG workouts — two circuits of four exercises each. Circuit 1 & 2 are repeated to create four seven-minute circuits.

HIIT Cardio (28 minutes): These are time-based workouts made up of supersets (two exercises you complete consecutively), which each have a different focus — legs, arms, abs and full body. You complete each exercise for 30 seconds, then have a 20-second rest break, and repeat this for three laps before moving to the next superset. The session finishes with a wrap-up of every exercise you have just completed in succession — each exercise is done for 30 seconds without any rest.

This program is for women EVERYWHERE!

I have always wanted to empower women by giving them the tools to achieve their fitness goals.

That’s what motivated me when I first became a trainer, and that’s why I created my new program, BBG Zero Equipment. It’s been designed to empower women everywhere — so you can take control of your health and fitness journey.

I’m also realistic about the fact that women across the world lead busy lives, and this program is designed to fit in with YOU and your routine.

You can do it on your own, or with a workout buddy to help keep you motivated. You don’t need equipment, you don’t need to go to the gym, you don’t need a lot of space, and you can do it when you’re short on time. 

All you need to get started is YOU and a commitment to yourself. Let’s DO this! 

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

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