Also if you have knee or other type of relevant injuries, make sure you are allowed to do this kind of exercises or adjust the workouts accordingly (do other alternative exercises instead of jumping). This training includes lots of jumping so make sure you will not disturb your neighbors.
I did all the resistance training sessions at home. You will need dumbbells (you can use water bottles), stepper (you can use a chair), a mat and skip rope is optional (you can do air skip jumps). The exercises in the circuit include weight training using dumbbells, body-weight training and plyometrics. The circuits are performed for 7 minutes (repeat the 4 exercises in the circuit until the 7 minutes are up) with a total of 4 rounds and 30-90 seconds rest between the rounds so that both circuits are repeated twice. Each workouts is made up of 2 circuits, each with 4 exercises and each exercise with a given number of repetitions.
#Bbg free pdf reddit full#
Resistance trainingĮach week consists of 3-4 resistance training workouts, targeting legs, arms, abs and full body. Exercises are also explained and each workout includes pictures with the movements. The guide describes all phases and workout routines in detail. The 12 weeks are split into 4 week phases, where each phase gets more difficult. The guide also contains additional 4-weeks pre-training to ease into this kind of workouts and to get to know this style of exercise. This is a tough 12-week program with resistance training, cardio and rehabilitation. What is BBG?īBG stand for Bikini Body Guide but don’t let the name fool you. Here is an overview of the BBG workout program and my impressions of this program. The 4th time was the charm and I can now proudly say that I finally completed the program. I started this program 3 times and quit every time for some reason.
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