Hello friends! I’m officially going into my 5th weight of the Kayla Itsines 12-Week Bikini Body Program as of today. As the workout structure slightly changes for weeks 5-8, I thought today would be a good time to recap on weeks 1-4 of Kayla Itsines Bikini Body Program. As mentioned in my earlier post, weeks 1-4 entailed the following each week:
- 3 Resistance Sessions, as outlined in her e-book
- 2-3 Low-Intensity Steady State Cardio (LISS) Sessions
- 1 Stretching Session
Overall I’m really pleased with how these last few weeks went. Fortunately a handful of my friends are also doing the program, which has helped to keep me motivated. I was in Dubai during week 3 and athough I completed the workouts as listed, I felt like I half-assed them due to lack of sleep. As a result I repeated the workouts from week 3 when I returned to Bombay. If I’m going to commit to a program, I rather do every workout to my best ability so I see maximum results, even if that means I finish later than planned.
Initially part of me remained skeptical that a 28-minute workout could be tough, but I am eating my words now. Kayla really makes sure each minute of the resistance workout counts. Walking outdoors has been my go-to for the LISS workouts. I’ve really embraced it & I tend to do 4 LISS sessions a week. Most of the time I walk with a friend so it’s a great way to catch-up – win win! On the days I’m walking solo, I’ve been listening to the Serial podcast- have you guys heard it? I’m currently on Episode 4 and am hooked. It’s definitely something worth downloading, especially if you find yourself getting bored during cardio.
As for some differences I am noticing:
- Fitness: Weeks 1 & 3 follow the same workouts as do weeks 2 & 4. Especially as the workouts seemed easier in weeks 3 & 4 and I was able to complete more rounds in the allotted time, that alone is enough proof that I am getting fitter. I know with these kinds of programs people are instantly drawn towards aesthetic benefits, but the changes in fitness levels are definitely worth mentioning too. It’s amazing to see what your body is capable of within a few weeks and to be able to complete workouts which initially scared you.
- Appearance: While the scales are a great indicator of weight loss, I take scale weight with a pinch of salt. The measuring tape & photos are more accurate for me. Although I’ve lost merely 0.5 kgs on the scales, I have been taking weekly photos and I was amazed to see a difference after week 1 alone. I won’t be posting any photos of myself, so you’ll have to take my word on this ;).
For a fair review I’m trying to think of some aspects of the program which I’m not loving, but the only points that comes to mind are a few of the exercises:
- Raised reverse lunges x 30 reps (15 per leg)
- Jump lunges x 30 reps
- 4 Mountain climbers with 1 push up x 15 reps
That’s just me being a wimp though :). Overall I’m loving the structure of the program & the results I am seeing so far. Especially as work has recently gotten super busy, I am all about the efficient workouts. I had a flick through the workouts for the next few weeks and looks like I’m in for a treat *eep*. Along with the workouts becoming more intense, the number of LISS sessions now increase to 4-5 per week.
As I mentioned in my initial post, I am not following Kayla’s H.E.L.P Nutrition Guide. Instead I am just focusing on eating a diet full of whole foods & balanced meals. I was thinking of doing a post showcasing a standard day of eats, so let me know if that’s something you guys would be interested in seeing.
What’s on your workout agenda for today/this week?