Kayla Itsines Bikini Body Guide (BBG) /Sweat with Kayla Journey | Beginner Training Week 4

Kayla Itsines Bikini Body Guide (BBG) /Sweat with Kayla Journey | Beginner Training Week 4


Kayla Itsines Bikini Body Guide ( BBG ) Fitness Program Beginner Training Week Four (4)- Arms and Abs Resistance Workout Sweat with Kayla App “Push through your workout so your future self will thank you.” Circuit One (1) – Four (4) workouts, repeated as many times as possible within seven (7) minutes. Circuit repeated two (2) times. Workout One (1) – Push Ups Workout Two (2) – Straight leg sit ups Workout Three (3) – Tricep Dips Workout Four (4) – Leg Raises Jumping Jacks… this is not part of the program. I just wanted to get my heart pumping a bit. Circuit Two (2) – Another four (4) workouts, repeated as many times as possible within seven (7) minutes. Circuit repeated two (2) times. Workout One (1) – Mountain Climber plus a push up at the end Workout Two (2) – Toe Touches Workout Three (3) – Lay down push ups (modified) Workout Four (4) – Commandos Cool Down for Arms and Abs Abdominal stretch Lats or sides stretch on both right and left Deltoid or shoulder stretch on both right and left side Triceps stretch on both right and left side Pecs or chest stretch Arms and abs resistance workout completed Take a sweaty selfie! Kayla Itsines BBG Beginner Training Week 4 Hey guys! How’s it going? I’m actually suppose to be on the first (1st) week of the actual BBG or Bikini Body Guide Program this week. Which makes it the fifth (5th) week that I’ve been doing the program. Because last week was Thanksgiving and, to be honest, I only got through with half of the workouts and I ate really poorly also. I didn’t feel that it was fair to myself if I counted that week and moved on into the next week. If I missed one (1) or possibly (2) workouts like one (1) cardio and one (1) resistance Then, I can possibly get away with that. but because I missed more than that, it wasn’t fair to count them. So what I did was I just went into my app and I programmed it to redo week four (4) of beginner training. So I am starting week four (4) all over again. I regret not workout out and I regret getting off track But I had a great Thanksgiving so… you know. That’s life! That’s what happens! Even though I didn’t workout or eat very well last week, I think the progress that I made the three (3) weeks before really helped me still maintain a bit of my progress. I’m a bit more bloated because I’ve had a lot of sodium and a lot of alcohol the past week. For the most part, I think I am still better than I started. It’s really really hard to tell in pictures. I took my before picture in this and I wanted to keep my progress photo outfits consistant. I noticed that with these [underwear], they kind of give me more of a muffin top right here and it accentuates it. But because I started with these I figured I would just keep wearing these. I’m going to take my progress pictures really quickly for my sweat app. and then go from there! One really cool thing about this app, is they have this progress photo feature that allows you to see the before picture and the most recent picture side by side so you can compare the two. I didn’t get a week two (2) picture but you can see my week 1 which is this one right here my week three (3) and then my week four (4) I wanted to let you guys know why I am a week behind. I am still having fun. The only really really bad thing I did during this program is drink a lot on occasion and I know that really slows your metabolism down So I’m going to try really hard not to drink as much. Anyway, I hope you guys enjoy this journey so far! I cannot wait to give you the end of the week update. Some of my meals from this week Healthy Crock Pot Chicken Enchiladas with refried beans, bell peppers, salsa, and a dollop of plain greek yogurt Lunch the next day were the leftover enchiladas Homemade Chicken Pho (Vietnamese Rice Noodle Soup) with brown rice noodles Beginner Training Week 4 – Legs Resistance Workout Sweat with Kayla App – Motivational Quote, “Time for deep thinking, problem solving, and decision making.” Circuit One (1) , Four (4) workouts repeated as many times as possible fore seven (7) minutes. Repeat two (2) times in workout. Workout One (1) – Medicine Ball Squat and Press using ten (10 lb) pound ball. Workout Two (2) – Knee Ups using a chair or bench. Using both legs Workout Three (3) – Skipping aka jump rope Workout 4 – stationary lunges on both legs Circuit Two (2), another four (4) workouts repeated as many times as possible in seven (7) minutes. Repeat circuit two (2) times. Workout one (1) – jump squats Workouts Two (2) – Walking Lunges on both legs Workout Three (3) – Burpees Workout Four (4) – Weighted Step Ups on both legs using two (2) ten (10 lb) pound dumb bells. Legs Cool Down Calves and hamstrings stretch on both left and right legs Adductors (middle splits) stretch Adductors (butterfly) stretch Hip Flexors on both left and right leg Calves and hamstrings (folding) stretch Quads stretch on both left and right legs Calves and hamstrings stretch on both left and right legs Glutes stretch on both left and right legs Legs resistance workout completed More meals from my week Healthy Turkey Meatloaf Muffins (Turkey meatballs) with sautéd broccoli and red onions and roasted curry sweet potatoes Cereal with almond milk, a medium d’anjou pear and black coffee Chicken Tikka Masala with brown rice and curry beans Chicken and vegetable hash topped with an egg and fresh avocados. So I just finished week four (4) of the Bikini Body Guide (BBG) Technically, week four (4) is actually the last week of beginner training. Apparently, the Bikini Body Guide (BBG) is pretty advanced and she doesn’t want to just have people jump into it So if you are used to working out and stuff like that, the you can just go ahead and start on the Bikini Body Guide (BBG) week one (1) On the other hand, if you haven’t been working out like me, and you are a beginner then you want to go through the four (4) weeks of beginner training to build your body up to week one (1) of the bikini body guide. With that said, I realized in week four (4) that the weights that I have been using the past few weeks have actually gotten lighter. They’re not necessarily light but I wasn’t struggling as hard to lift up the weights I think I had a ten (10 lb) pound medicine ball and two ten (10 lb) pound dumb bells and I realized this week that I wasn’t struggling as much and they didn’t feel as heavy when I was using the weights for my workouts. So that was really cool to see and feel my body getting stronger The first three (3) weeks, I was really proud of myself for eating majority good meals. I had one or two mess ups but for the most part I was eating pretty healthy. The past couple weeks, “week four (4)”, haha I didn’t do that. I was kind of busy, Thanksgiving threw me off, and I didn’t prepare my food like I should. So I wasn’t really eating the right things. So I would definitely say that so far, up to this point, week four (4) has been the most challenging week for me. It was a bit discouraging when you start to kind of feel like you’re slipping. All motivation kind of goes out the door because you feel like you’re working so hard and then you’re working towards nothing. Since I redid my week four (4), my workouts are fine. It was just my eating and I think this is the realization for me that I can’t just workout and feel good about myself. I need to really, really, really, eat healthy too. Also, my kryptonite during this whole program I think would have to be drinking. I love to have a glass of wine a night. I love going to meet up with my girlfriends or going to socialize with our friends and having one or two (2) drinks. On the weekends when we do that, when we socialize, one (1) to two (2) glasses turns into three (3) or four (4). and then you wake up the next day hung over and you waste the entire day. Drinking itself is already bad enough for the body but how you feel the next day is what is hard for me. So I will admit, I missed a couple of workouts because of drinking. but for the most part, I was actually pretty good with working out during my week four (4) version 2 haha. Anyway, I just want to say thank you again for watching this video! Please give this video a thumbs up if you enjoyed this video. and as always, please subscribe to this channel so you can see more videos like this. It would mean so much to me! Don’t forget to leave comments below also. Let me know what works for you! I’m always looking out for new programs or workout routines and for food suggestion also! I am struggling with eating healthy right now so if you have any suggestions let me know them and your thoughts down in the comment section below! Thank you so much! I hope to see you guys next week! ❤️ Bye! Check out these other videos also! Kisses, Quynh Pham Visit my website at www.qp.life

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About the Author: John Markowski

16 Comments

  1. I have just complited week 1 and I struggle with push ups but I promised myself to finish this program so I am giving 100% of effort into it. nice that we can do this together x x x

  2. Omg yes I feel you on the drinking haha I've been trying to be better about only having one or two drinks when I go out with friends but it just so easily turns into three or four and then the next day is like 😞 you're definitely not alone on that haha great video girl! So motivating! 🙂 <3

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  4. Your videos are awesome quality I love your channel. I'm currently doing bbg too so it's really helpful to watch videos about someone going through the same thing

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