So, you want to achieve a bikini body like the global fitness sensation Kayla Itsines? The 27-year-old Australian personal trainer, entrepreneur, and author is known for sharing amazing body transformations on Instagram. The fitness queen is the creator of a series of ebooks, Bikini Body Guides (BBG), and a workout app named Sweat with Kayla. Her BBG workout program helps women around the globe achieve an ultra-slim body, along with a high level of fitness and strength.
Height: 5’5” (165 cm) ; Weight: 125 lb
Bust: 34”; Waist: 24”; Hip: 35”
Itsines follows a 28-minute-high-intensity BBG program three times a week. It includes workouts built from a set of 150 moves inspired by sports and physical training, focusing on toning abdomens, inner thighs, and arms while developing powerful legs and core strength. She tries to complement the vigorous workouts with two half-an-hour sessions of brisk walking. Itsines performs some mobility exercises (including shoulder sweeps, crab walk, crab reach, shin box, lunge with overhead reach, and wall squats) to warm up before starting her training sessions. Each 28-minute training session is broken up into 4 circuits.
Weeks 1 and 2
Day 1: Abs and Arms (Rest: 30 sec after each circuit)
Circuits One and Three (7 min each)
Circuits Two and Four (7 min each)
Day 2: 30-minute Brisk Walk
Day3: Lower Body (Rest: 30 sec after each circuit)
Circuits One and Three (7 min each)
Circuits Two and Four (7 min each)
Day 4: 30-minute Brisk Walk
Day 5: Full Body (Rest: 30 sec after each circuit)
Circuits One and Three (7 min each)
Circuits Three and Four (7 min each)
Day 6: Yoga Workout
Day 7: Rest
Weeks 3 and 4
Day 1: Abs and Arms (Rest: 30 sec after each circuit)
Circuits One and Three (7 min each)
Circuits Two and Four (7 min each)
Day 2: 30-minute Brisk Walk
Day 3: Lower Body (Rest: 30 sec after each circuit)
Circuits One and Three (7 min each)
Circuits Two and Four (7 min each)
Day 4: 30-minute brisk walk
Day 5: Full Body (Rest: 30 sec after each circuit)
Circuits One and Three (7 min each)
Circuits Two and Four (7 min each)
Day 6: Yoga Workout
Day 7: Rest
Itsines has always been a big fan of the Mediterranean diet. In a recent interview, she has revealed that a balanced, Mediterranean diet plan works for her body, and it is a part of her Greek heritage. During the beginning of her pregnancy, she made few adjustments to her normal nutrition plan and ate more dry foods than she usually would. After 23 weeks, she switched back to her regular eating plan that includes plenty of fresh veggies, fruits, grilled meat, rice, and olive oil. Here’s her detailed daily meal plan:
