Weeks 5-8 of Kayla Itsines Bikini Body Program

by Khushboo on February 16, 2015

It’s that time of the month again for another update on Kayla Itsines 12-Week Bikini Body Program.  I can’t believe today actually marks the start of Week 9 for me!  I don’t even know where the last 8 weeks have gone- I still remember going through the e-book initially and thinking there’s no way I could do half of the exercises listed.  Since I already shared my recap of Weeks 1-4, I’m going to do the same for Weeks 5-8.  

Kayla Itsines

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Whereas I was absolutely in love with the program during the first 4 weeks, I kinda have mixed feelings right now.  On one hand I’m so pleased that this program has pushed me beyond my comfort zone. Certain workouts during the past few weeks, particularly the lower body workouts, felt like they were the some of the toughest workouts I’ve ever done.  Despite the workouts being challenging, they are all definitely doable if you have a basic level of fitness.  The workouts are already outlined in her e-book, but ultimately you choose how tough the workout is.  That could mean picking heavier (or lighter) dumbbells or getting through more (or less) rounds in each circuit.  The structure of Weeks 5-8 called for:

  • 3 Resistance Training Sessions as listed in her e-book
  •  4-5 Low Intensity Steady State Cardio (LISS) Session
  • 1 Rehabilitation (stretch) Session

I’m proud of myself for being consistent and fitting in every single workout.  To keep my weekends free, some days during the week involved double workouts i.e. resistance training in the morning and then a walk in the evening. I owe a special thanks to Jillian Michaels- her podcasts made the LISS sessions so much more enjoyable. 

Jillian Michaels

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I’m definitely feeling fitter than I have in a while & I appreciate that my workouts are a good balance of high & low intensity.  For anyone doing the Kayla Itsines 12-Week Bikini Body Program or planning to, look out for the drop down push-ups & broad jump burpees in Weeks 5-8.  To put it lightly, both exercises are a bitch ;). 

Here’s where the mixed feelings come in:

If I am being fully honest, I am so ready to be over with these 12 weeks. As much as I love being in a routine and having my workouts pre-planned for me, I can’t wait to take on a more intuitive approach to workouts once again.  I especially miss boxing, which I was doing regularly with my personal trainer before starting this.  Part of me wants to throw in the towel now, but I know I will regret it later on- if I have already hit the 2/3 mark, I owe it to myself to power through the final 4 weeks.  And lord knows I am going to need plenty of power as each week for the next 4 weeks will include:

  • 3 Resistance Training Sessions
  • 3 Low Intensity Steady State Cardio (LISS) Sessions
  • 1 High Intensity Interval Training (HIIT) session
  • 1-2 Rehabilitation (Stretch) Sessions

Let’s do this! 

What’s your workout for the day?

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{ 26 comments… read them below or add one }

Arman @ thebigmansworld February 16, 2015 at 2:17 pm

We are on opposing ends now- I am so ready for a routine after doing intuitive exercising for the last while (or rather, choosing what upper exercises/lower exercises to do) which has been counter productive- I just do the easy ones!

You’ve sparked a craving for boxing now!

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Khushboo February 18, 2015 at 11:27 am

Have you decided if you are going to get back into a proper workout plan? It could be worth it if you feel like you need that mental boost!

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Jen @ Bagels to Broccoli February 16, 2015 at 7:46 pm

I appreciate your honesty about wanting to go back to, as you describe, an intuitive approach to exercise (love that!!). I feel the same way when I’m stuck in a ‘forced’ workout routine for too long as well – it’s so nice to be able to choose what we feel like doing!

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Khushboo February 18, 2015 at 11:27 am

I agree, Jen! It definitely helped break off the workout boredom initially but I think I’m ready to spice things up again :)!

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Letizia@thefitlabel February 16, 2015 at 9:30 pm

I understand your wanting to go back to a more intuitive approach to exercise. I for one, can never follow a program from the beginning to the end. I just get bored with the type of workouts. I need a lot of variety in my exercise routine, otherwise I get bored and I don’t enjoy it. And if I don’t enjoy my workouts, I don’t give 100%. I have accepted that and I have stopped trying to force myself to finish every program I start.

What I do is start a certain program, do it for as long as I like, then drop it as soon as I start getting bored and move on to a totally different type of training. I have done many traditional strength training programs such as the Livefit Trainer, Get glutes, Venus Index, Strong Curves, and many others but I also enjoy things like TRX, body pump, spinning, running, yoga and tabata workouts. The only way to do everything I like is to rotate so that I can fit everything in.

I go through phases and right now I am doing 3 total body workouts per week + 2 yoga classes. The template is very basic: one squat, one push, one pull and one hinge exercise. That’s it. Right now my schedule doesn’t allow for longer workouts, but that might change. I also know that I will probably not do a whole 12 weeks with this same template. Who knows, I might start Kayla’s program next 😉

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Khushboo February 18, 2015 at 11:29 am

Even though you have followed so many programs, I love how tuned in you are to your body and honouring what it wants/doesn’t want to do. Your current workout approach sounds really efficient too. I definitely know I want to make yoga a more focal point of my workouts, at least for a bit! I think my body is craving some low-intensity workouts once these 12 weeks finish.

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Tara @ Sweat like a Pig February 16, 2015 at 9:50 pm

I will keep my comments (mostly) to myself, but that is a heck of a lot to be doing! I’d throw in the towel too 😉

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Khushboo February 18, 2015 at 11:30 am

HAHA! You know I always value your comments, Tara :D!

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Erin@BeetsPerMinute February 16, 2015 at 11:05 pm

I am with you on getting back to intuitive workouts. I don’t do well with super planned programs myself. My workout today was a 90 minute indoor cycle ride and some upper body resistance training.
I also agree with you on Jillian’s podcasts. I love her and I’ve listened to her while working out. Great motivation!

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Khushboo February 18, 2015 at 11:30 am

Oh wow well done on your workout on Monday- sounds like you had a super start to your week :)!

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Chelsea @ Chelsea's Healthy Kitchen February 16, 2015 at 11:06 pm

It’s interesting to read your thoughts on this!

Sometimes I think I’d like to try a program like this just to have something to follow and give my purpose to my workouts. But on the other hand I really like just doing my own thing. Sometimes the only exercise I want to do is walking for a few weeks and I like being able to honour that.

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Khushboo February 18, 2015 at 11:31 am

I completely agree with you, Chelsea and after these 12 weeks I’m looking forward to just going with the flow. I definitely think yoga & walk will be my go-to exercise, at least for some time!

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Shashi at RunninSrilankan February 16, 2015 at 11:47 pm

Khushboo – I felt this same way when I was doing The Beast – I really missed running and started incorporating running with The Beast workouts – took way longer to finish but – it worked for me 🙂
Good to hear you are planning on powering through inspite of your feelings! That kind of mental gung-ho is a powerful thing! And speaking of powerful – ooh – those broad jump burpees – yes, I need to do 10 of those to wake up right now!

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Khushboo February 18, 2015 at 11:31 am

I don’t think I’ve heard of The Beast- did you ever post about your experience on it?

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Parita @ myinnershakti February 17, 2015 at 2:34 am

I appreciate your comment about wanting exercise to be more intuitive. After my half, I was nervous about not having a plan to keep me on track. But I’m learning that my exercise style is a very simple one – do what you want…run, strength train, yoga, walk, etc. Whatever makes you feel energized that day, do it!

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Khushboo February 18, 2015 at 11:32 am

I couldn’t agree more- if a workout leaves you drained, it’s probably not for you. What have your workouts been like since your half-marathon?

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Meghan@CleanEatsFastFeets February 17, 2015 at 5:14 am

I like the idea of a stretching session. I’d say it reminds me of yoga, except I am still incredibly sore after yesterday’s yoga session, in a good way though.

I appreciate your honesty and at least you’re getting to listen to lots of Jillian’s Podcasts. I’m currently catching up on all last Fall. I love her show.

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Khushboo February 18, 2015 at 11:33 am

While Jillian sounds like a scary PT to work with, she sounds like a whole lot of fun to hang out with- listening to her show always puts a smile on my face :)!

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GiGi Eats February 17, 2015 at 8:15 pm

About to head to the gym for my CARDIO! I am a CARDIO QUEEN – but I am actually getting surgery this Thursday which is going to limit my exercise for the next month to 6 weeks – I am not quite sure how I am going to survive, but it could actually be good for me!

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Khushboo February 18, 2015 at 11:34 am

Oooh good luck with your surgery- hope everything goes well, Gigi 🙂

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Sam @ Better With Sprinkles February 17, 2015 at 10:52 pm

I go back and forth on whether or not I would want structured workouts – sometimes it seems ideal on days when I don’t want to plan anything for myself, but on the other hand I like being intuitive with my workouts. So I can understand the struggle there!

Today’s workout: probably just some yoga and light stretching. I need an easy day today!

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Khushboo February 18, 2015 at 11:34 am

As much as I’m in a mental funk with the workouts, I do love that it’s taken out all of the planning portion of my workouts :)!

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Louise Letsome February 18, 2015 at 4:53 pm

I have always thought about doing this plan when Kayla launched this, at the time I was feeling a bit “blergh” about my body etc..and this seemed to work wonders. Have you noticed much of a change? My training goals have somewhat changed since then, and I’m now focusing on strength – do you think it is good for that also 🙂 thanks!

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Khushboo February 19, 2015 at 11:41 am

I’ve noticed a change but nowhere near some of the transformations she posts. However I definitely can tell that it’s boosted my strength & fitness levels overall. Even if you don’t commit to the full 12 weeks, I’d suggest trying out some of her workouts- they’re definitely time well spent!

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Honey, What's Cooking? February 25, 2015 at 3:09 am

I’m actually doing a lot of intuitive workouts at the moment.. but you reminded me of Jilian Michaels today, maybe I’ll do her butt workout part 2. I’m nervous! haha. I gotta look into this bikini program.. at the end it boils down to what you eat.. no matter how much i work out my tummy muscles, if I’m gonna eat more fat than i should, the fat layer covers up those muscles.

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Khushboo February 25, 2015 at 2:21 pm

You’re so right, Nisha–> it’s almost impossible to outtrain a bad diet!

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