Kayla Workout 2 0.pdf
Edelira Longinotti
High Intensity Zero Equipment with Kayla has been designed so it fits in with YOUR schedule, and because it has no-equipment workouts, you can train where and when best suits you to achieve your fitness goals.
Some of you will know that I have three high-intensity workout programs available in the Sweat app: High Intensity Zero Equipment with Kayla (formerly BBG Zero Equipment), High Intensity with Kayla (formerly BBG), which you can do at home, and High Intensity Strength with Kayla (formerly BBG Stronger, which has been designed for women who want to train in the gym (you can read more about why I changed the name of BBG here).
To maximise the flexibility of High Intensity Zero Equipment with Kayla, you have six to seven workout options to choose from every week. There are four bootcamp-style workouts which are 28 minutes, and two weekly Express workouts, which are under 15 minutes.
Full Body Circuit (28 minutes): These are time-based workouts, 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, and you complete three laps of each circuit. There is a five-second transition 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. Supersets consist of two exercises completed back-to-back, with little to no rest in between.
High Intensity with Kayla is a workout program designed to help women achieve their fitness goals with short workouts. All the High Intensity with Kayla workouts are 28-minutes long, and there are two to three workouts each week.
There are now 92 weeks of High Intensity with Kayla workouts available in the Sweat app. This includes eight Beginner weeks to help anyone starting (or re-starting) their fitness journey build a base fitness to prepare for high-intensity exercise!
My High Intensity with Kayla program is designed for women, but men are welcome to join in! I love hearing stories from members whose husbands, boyfriends or brothers who have smashed out a High Intensity with Kayla workout!
You can choose from three to four 30-minute workouts each week (one is optional) that include rep-based supersets to build your strength and higher intensity time-based trisets to challenge your fitness. There is one time-based full-body cardio workout that can be done at home in 25 minutes or less!
Each of the High Intensity Strength workouts include supersets and trisets where you will complete each exercise for an allocated amount of time or reps. The rest breaks between exercises gradually become shorter as you move from the Foundation weeks to Week 1 of the full program.
The main difference between High Intensity Strength and my other programs is that this program was created specifically for the gym. The workouts in High Intensity Strength include a combination of supersets and trisets that respectively increase your strength and fitness, compared to my other programs that use mostly circuit training.
There are also weights and some large gym equipment used for the resistance workouts, while High Intensity with Kayla requires a smaller range of equipment that you might have at home. High Intensity Zero Equipment requires no equipment, using only bodyweight as resistance.
Just be mindful not to double up on body parts if you are doing workouts from different programs. For example, if you want to strengthen your arms, you may decide to replace a High Intensity with Kayla arm workout with an arm workout from High Intensity Strength with Kayla.
If you are new to exercise or are starting again, I recommend starting out in the Beginner weeks of one of my programs. Once you are feeling confident you can then continue with either program or move onto High Intensity Strength with Kayla where the workouts will start to increase in intensity.
As well as my programs, the Sweat app contains additional on-demand workouts, challenges, recovery sessions and most importantly, the Sweat Community forum where you can talk to like-minded women from all over the world.
There are three weekly workouts split between Legs, Arms & Abs, and Full Body, plus weekly low-intensity cardio sessions. Each workout consists of four 7-minute circuits for a total of 28 minutes of work. Each circuit involves four exercises with a short rest in between each circuit.
On paper, it looks like a lot, but the 28-minute workouts are fast. You do two 7-minute circuits twice, with a 30-90 second break between each circuit if you need it. The number and intensity of the workouts increase the further you get into the program, but the idea is, the entire workout can be done in 30 minutes.
I was a complete beginner when I started this program, yet I have returned to it many times since, with a lot more experience in the gym. In fact, I re-started the program from scratch in lockdown, when I was forced to do most of my exercise at home. The variety of workouts helps keep you motivated and prevents you from having too much time to get bored in the gym.
Looking for more workout inspiration? Read what happened when this fitness writer did 80 sprawls every day, a 25-minute workout that targets your glutes with zero equipment, plus this 10-minute kettlebell ab workout.
If you follow me on Instagram you know I talked a lot about my BBG efforts. It helped to hold me accountable by sharing my 3 x week workouts. And, in turn, I heard a lot of positive encouragement from you guys! Some who had done the program, some who were currently doing the program or some who wanted to try it. Conversing with you guys about BBG helped push me through to the finish line.
WHAT IS BBG?
BBG, also known as Bikini Body Guide, is a 12 week program created by Kayla Itsines, an Australian fitness pro. The workouts are circuit based and designed with two 7-minute circuits that are repeated twice to complete a 28 minute workout.
When it comes to getting a good workout in, there are hundreds of different apps, programs, and trainers out there whose goal is to give you the absolute best sweat sesh. Wading through the sea of pricey apps and trendy workout programs, then, is sort of a journey in self discovery and trial-and-error as you discover what works for you and what doesn't.
Last year, I decided to take the plunge and purchase an annual subscription to the Sweat app. I had worked out a little here and there, but I began to find that piecing together my own workouts (and doing so consistently) wasn't really working for me. I needed something with more guidance and structure to keep me on track and accountable for my fitness goals.
While I won't go super in-depth into the features of any individual workout programs (there's just too many, at this point), there are plenty of other blog posts out there like this one by Mom Grows Up that will give you a better idea of what to expect.
"How many workout programs are available in the Sweat app" is a question I have Googled repeatedly without a super clear answer. New programs have popped up left and right in 2020, meaning that you now have more workout options than ever before (beyond just the typical high intensity circuit training and weight lifting programs available before). This is thanks in large part to several new yoga and barre additions back in November.
In addition to the original BBG program with Kayla, there's something like 7 other trainers available to workout with in the app. The actual number of available programs in 2021 doesn't appear to be listed anywhere, but from what I can surmise available programs include:
Needless to say, whether you're looking to exercise at home or at the gym, with or without equipment, high intensity or low intensity, you'll be able to find something your speed in the Sweat app. All workouts are easily tracked in the app and are either time-based or rep-based. Additionally, you will find a trainer demonstration of each move which is great for people like me who can't always visualize what I'm supposed to be doing from description alone.
In addition to all of the options listed above, there are also periodic challenges lasting about 6 weeks, giving you a chance to push yourself to the max and access even more new exercises. You can always change programs at any time and even substitute moves that are too easy or too challenging to create a truly custom workout experience.
If you're someone who likes to stay organized and abide by a schedule, then this feature will come in incredibly handy. You can schedule all of your workouts for the week (or month, even, if you're a long-term planner), including any cardio sessions outside the app such as walking, running, swimming, or biking.
When you open the app, any workout that you have scheduled for today will be highlighted for you. No need to consult the actual calendar to remind yourself what's on the docket for today. When you do open the calendar, each exercise type will be color coded: pink for resistance and strength training, green for high- and low-intensity cardio, blue for recovery and rest days, and orange for challenges.
If you have push notifications set up, the app will send you a reminder an hour before your workout is scheduled to start. This feature is one I didn't personally use as I don't particularly like to schedule my day out down to the hour. I very much prefer having a list of things to accomplish at some point during the day and letting things happen when they happen. Plus, there's something about the reminders that kind of just fuels my anxiety. It's hard to explain.
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