Kayla Itsines // BBG Week 11, Day 4

Just over 1 week to go until I finish my first round – CAH-RAY-ZEE!!

Recapping Week 11 so far;

IMG_1191Monday – Legs Resistance

Consisted of jump lunges, split squats, 180 degree squats, squat and press, x hops, knee ups, double bench jumps, and snap jump + knee ups. I found the hardest exercises to be jump lunges (50!), x hops, and double bench jumps. This is the first time I’d see snap jump + knee ups appear, and I actually really enjoyed them. I still need to work on my form for X hops – I find it really hard to squat correctly in the middle. I was dripping in sweat after this workout!

 

Tuesday – Abs Resistance

Consisted of hip lifts, straight jack knifes, mountain climbers, ab bikers, bench hops, weighted bent leg jack knifes, leg raises an raised leg sit ups. Needless to say, I’m still sore 2 days later haha!

Wednesday – LISS

Completed my usual boot camp which was great. Part of me wonders if I’d be better off doing actual LISS, because my Wednesday and Saturday LISS aren’t really ‘LISS’. I’ve always understood LISS to be a power walk, using 60-70% of maximum heart rate, but I’ve over this as our boot camp has varied exercises. We sometimes even end up doing HIIT for boot camp.

Thursday (Today) – HIIT & LISS

I’m planning on doing interval sprints on the treadmill, plus a power walk this afternoon after work. I plan to do pyramid internal sprints which look like this;

  • Speed 13.5 – 45 secs on, 15 secs off (2 times)
  • Speed 14 – 45 secs on, 15 secs off (2 times)
  • Speed 14.5 – 45 secs on, 15 secs off (2 times)
  • Speed 15 – 45 secs on, 15 secs off (2 times)
  • Speed 14.5 – 45 secs on, 15 secs off (2 times)
  • Speed 14 – 45 secs on, 15 secs off (2 times)
  • Speed 13.5 – 45 secs on, 15 secs off (2 times)

Yep, that is 14 minutes of HIIT. Cray cray, but I’m up for the challenge – I’ll let you know how I go.

Friday – Arms Resistance

Saturday – LISS

Sunday – Off (hooray!)


I received our #BBGmeet up singlets on Tuesday also, which is super exciting! I think they’ll put us all in a great state of mind for our group meet up. If you’re in Perth and are interested, please join our, ‘Perth BBG Girls,’ page! It has all the meet up details, and is a great source of motivation, support, and inspiration :)

IMG_1206

 

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7 thoughts on “Kayla Itsines // BBG Week 11, Day 4

  1. Pingback: Kayla Itsines // BBG Week 11, Day 5 + HIIT | crosstitchery

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