BBG Basics: What You Need to Know

When I first bought BBG, I bought it out of desperation for change. I was trying to find a workout that I could do at home, get proven results, and actually stick with for a long time. After pouring over Instagram transformations late one night, I downloaded the SWEAT app (120 dollars for the year). BBG is an exercise program found on the SWEAT app. The thing is, no matter how many reviews I read about the program, I had no idea what kind of moves to expect or how it actually worked. That’s why I wrote this.

How to find your program

The app is a weird thing to me and my 30 something friend group. Literally all of my friends who have followed my footsteps and joined BBG have called me asking, “Where do I go to find the workout? What does this all mean?” I’m sure it’s actually user friendly, and we are all not great at technology, but either way, if you get the app and struggle to find the program, you aren’t alone.

Here is how to find it: go to the icon in the upper right hand corner (it is a person… you are supposed to put your picture there, but I don’t have time for that). Select the second option which is “manage my program.” Under “select program” choose BBG. It will now automatically start you in the beginner program. If you are already in good shape, click on “select week” and scroll down. If you scroll down you will see the option of BBG 1.0 Week 1. Select that and it will take you into the program.

When I first bought the program, I had no idea there were different levels within the BBG program. That is why I just started at 1.0 and almost died. (It used to start you in the actual program, now it starts in beginner.) When I figured out how to access the beginner program, IT CHANGED MY LIFE. It really did. In April, I started BBG Beginner week 1. The program was still HARD, but mentally I knew I could do it.

Here is what to expect when you begin BBG:

Beginner Program

The program you select will start you in the beginner program. It is different than the regular program. It is 8 weeks long as opposed to 12 weeks. Kayla just released a new beginner program. It is supposed to be a more gradual introduction to BBG. I have not completed it, but I know it will be great. The old beginner program desperately needed to be easier. She wrote the new program after she rebuilt her strength from having a c-section. It was new for her to start from what felt like rock bottom, so she wrote her program from that perspective.

The old beginner program was really challenging. I didn’t look forward to doing it, but I did it. I did it over and over again until I felt I had the strength to go to BBG 1.0. It took me about four months to feel like I had gained enough strength to do the program. I moved on even when I still had to modify push-ups. I decided I couldn’t hold the rest of my body back because my chest couldn’t keep up.

The Structure of BBG 1.0

BBG consists of 4 circuits with each being 7 minutes long. There are 4 exercises in each circuit. Each move has a specified number of reps to complete before moving on to the next exercise. When you have completed all four moves, you begin with the first move again and work through the circuit until your time runs out.

You should always focus on controlled movements with excellent form rather than repetitions. There are no guideline for how many times you should complete those four moves; go at your own pace with the best form you can manage for the full 7 minutes. That is one of the things that I love about BBG.

After you complete the first circuit, you get a one minute break. It is the shortest minute that you have lived in your entire life. Then you begin a second circuit. It consists of 4 new exercises with the same format as the first circuit. After it is done, you get another one minute break.

For the last half of the workout, you will repeat the first two circuits. There are no new moves. If you want a more detailed explanation of the program, check out this link.

BBG’s three weekly workouts begin with exercises that focus on Lower Body, Arms & Abs, and Full Body. As it progresses, the three weekly workouts are Lower Body, Arms, and Abs.

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Do You Need Equipment?

Update: 3/18/20 Due to the quarantines, Kayla updated BBG to require less equipment. You can literally do the entire program with a kitchen chair and milk jugs if need be. Read more about that from her here.

Yes and No. Some people online are like, “She says you don’t need equipment, but you do.” So here’s the thing, my best friend is working out with no stairs in her house and no weights or bench press. She did the whole beginner program with no equipment. For step-ups she used a stool, for weights…well she used the stool.

I have weights, and I do think you would benefit to get some 5’s and 10’s as well as a mat. I do BBG in my basement. For step-ups, I go to the stairs and step up to the second stair. For reverse lunge knee-ups, I use my fireplace (You know how some have the 1 foot ledge people sit on? That’s what I use). You are supposed to use a gym step, but the fireplace works just fine. (I ended up buying this step. In hindsight I think purchasing this would have been a better investment to complete the program).

As BBG goes on, Kayla jumps onto two benches and squats between them. For one thing, I don’t know if I’ll be able to do that this time around; I can’t jump very high. However, I am lucky because my husband is handy. We have some scrap lumber so he is going to build two jump boxes out of that.

If I didn’t have access to a handy husband with scrap lumber, I would do something with what I had available or modify the move. Ideally, gym equipment would be the best thing to use, but you can get creative and make it work. If you want to know the complete list of equipment I would recommend to start with, you can check out this article.

LISS: A Key Component

The other main part of the program is something called LISS. It stands for Low Intensity Sustained State, which I’ll admit, they had me “low intensity.” Am I right?! The BBG program expects you to do the three workouts (Legs, arms/abs, full body), and then do LISS 2-3 days a week.

LISS is seriously just a walk for thirty minutes straight. Not a power walk, any walk as long as you walk the entire time with no breaks. A walk through the woods or in a neighborhood with a good friend. Actually, biking, pushing a stroller, or even running are all considered forms of LISS. It just has to be low intensity and sustained.

My LISS workouts were just walks in the beginning because it was easy to find a walking partner, do with kids, or just pace my long driveway. I also wanted to save my legs to give the program my all. I usually walked 30-45 minutes each session. Sometimes walking three days a week as a busy mom doesn’t happen. Aim for three but getting two in is great.

Bottom Line

BBG is a workout that you can do at home. You may need to get creative if you don’t own any gym equipment, but you will still be able to get results. There are many different levels of the program so that you can continue to be challenged or build up your strength. If you are super out of shape like I was, I would start at the beginner program. I highly recommend this program because I have been able to stick with it and get results. I’m still going in the Sweat app 22 months later!

If you have any more questions about how it works, check out another blog post or leave me a question in the comment section. I’d love to hear from you!

Also, if you find yourself consistently struggling with sticking to a weight loss or exercise plan, check out this book. It’s how I recently was able to drop 18 additional pounds after being stuck at the same weight a full year, despite trying to lose the entire time.

Photo Below: BBG completely changed my body. Trust me, you need to check this program out!