What Is BBG?
What Is BBG?
This is one of those questions that I get asked almost every single day: what is BBG? Even if you have seen my BBG workouts, you might be a little unsure what exactly BBG stands for, or how it actually started. In this blog, I want to explain all of that for you!
What is BBG?
BBG stands for The Bikini Body Guide, which is an exercise program that I created with my now-fiance, Tobi Pearce, in 2014.
The original Bikini Body Guide was available as an eBook, featuring 12 weeks of exercises and educational content. My BBG program provides 28-minute resistance workouts to be completed three times a week. On other days, you can complete either low-intensity steady state (LISS) cardio or high-intensity interval training (HIIT), with one rest day recommended each week.
Since November 2015, the BBG program has been available in app form, making it easier to pre-plan your routine and to stay on-track with your fitness journey.
In 2017, I became a SWEAT trainer and both BBG and my new program, BBG Stronger, were released in the SWEAT app.
You might have seen other BBG girls referring to BBG 1.0 or BBG 2.0 — these refer to the very first Bikini Body Guides released. While the original Bikini Body Guide was 12 weeks (1.0), and then 24 weeks long (2.0), you can now access up to 75 weeks of BBG workouts in the SWEAT app — as well as meal plans, shopping lists, workout planners, warm-ups, cool-downs and so much more. I have also recently included a feature called Trainer Audio, which means you can hear my voice coaching you through each exercise as you do it.
The SWEAT app is designed to help support you during your fitness journey, whether you are a beginner or you have been working out for many years.
What does BBG mean?
As I explained above, BBG is short for the Bikini Body Guide. When Tobi and I first created the program, the name was a reflection of some of the goals of my clients. They told me they wanted to start training because they wanted to feel confident in their own skin.
A bikini body isn’t one type of body — everyone has a bikini body! A bikini body is a state of mind. It focuses on feeling positive about yourself and the amazing things your body can do. I believe a healthy lifestyle can contribute to helping you feel strong and confident within yourself.
Ask anyone who has done a BBG workout before and I’m sure they will agree that it is not easy! As you progress with each workout, whether you train at home or in the gym, you become stronger and your confidence grows. It is incredible to read some of the BBG transformation stories I receive from women all over the world who LOVE the self-confidence they have gained since starting my program.
What are BBG workouts?
As I mentioned earlier, BBG workouts are 28-minute resistance sessions. They use a combination of bodyweight exercises, plyometrics (jump training) and strength-building exercises, which have been incorporated into high-intensity circuits.
The circuits are seven minutes long and feature four exercises, which you try to complete as many times as possible before the seven minutes are up. This is followed by a rest period of 30 seconds before moving on to the second circuit. For a 28-minute workout, both circuit one and circuit two should be completed twice.
It might sound a bit confusing but I promise you that it’s not!
Is BBG safe for beginners?
Because BBG workouts can be challenging, I have created a 4-week beginner training program to help you get used to the style of training. You can access the 4-week beginner program in the app, simply go into your settings and click on manage my program. This allows you to choose ‘BBG Beginner Week 1’ from the menu.
Do I need a gym membership to do BBG?
The great thing about BBG is you can do it anywhere! My BBG workouts require minimal equipment, so you can do them at home or outdoors.
If you do have a gym membership, you can definitely do BBG in the gym too.
What equipment do I need for BBG?
You only need a few key pieces of workout equipment to follow my BBG program. Some of these include:
- A skipping rope
- Medicine ball
- Bosu, and
- 1-2 flat benches.
If you’re just starting out, don’t feel that you have to buy all of this equipment at once. You can make do with equipment substitutions, such as swapping a flat bench for a chair.
I recommend having a yoga mat, a sweat towel and a drink bottle handy as well.
Is BBG safe for pregnant women?
Because of the high-intensity of BBG workouts, they may not be suitable for pregnant women. Of course, every pregnancy is different so speak with your doctor if you want to continue being active during the stages of your pregnancy. I’ve also suggested some exercise styles suitable for pregnancy that you might like to check out.
If you want to start BBG post-pregnancy, make sure you have clearance from your doctor before you begin.
What are BBG transformations?
You might have already seen some amazing BBG transformations on my social media or on my blog. These are real-life stories of girls who have followed my BBG program and are feeling fitter, stronger and happier because of it!
I love to share these stories because they remind us all that everyone has their own journey and while we all have different goals, wanting to feel good and to feel confident is something we all have in common.
Is BBG available in other languages?
Yes! While the original eBook was only available in English, you can access BBG in other languages in the SWEAT app. Just like my blogs, the BBG program is available in German, French, Italian, Spanish, Portuguese, Dutch and Chinese.
What is the BBG Community?
The BBG Community was created by girls who were using my guides and wanted to support each other on their journey. These girls are from all over the world — with different backgrounds and ages, as well as varying fitness levels — and use my programs as a way to connect. They motivate and support each other through every week, it is incredibly inspiring!
Their hard work, dedication and sweat motivates ME to continue to spread my health and fitness message. I also look to the community for feedback, so that I can provide them with tools to help throughout their fitness journey.
I know many BBG girls tell me the community was a huge motivation during their journey. It can be a great way to stay accountable to yourself, especially if you’ve tried to follow an exercise program before and have given up a few times.
It can be daunting to start exercising (especially if you have never done it before) and finding the motivation to keep going can be really challenging. One of the things I love about the girls in this community is that they are SO helpful. Whether that be sharing healthy recipes, exercise modifications or simply sending a word of encouragement when you need it the most — you can always rely on the community to be there for you. Seeing the support and guidance they provide each other really makes my day. Hearing their stories is the most rewarding thing and I wouldn't trade this for the world.
Ready to start BBG?
I hope this information has helped you, ladies! My BBG programs are designed to help you become fit and strong and there are SO many benefits to living a healthy lifestyle.
Is there anything else you want to know about BBG? Comment below!
Love, Kayla xx
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.