Kayla Itsines Bikini Body Guide Week 4 Update | Fitness Friday

6 Feb 2015

Since the beginning of January, I have been following the Kayla Itsines Bikini Body Workout Guide with my sister, Ella. I started it on the 5th January and on 2nd February it was the 4 Week mark so today I'm going to share with you how I'm getting on & what I think of it so far.

So the guide consists of a circuit every Monday, Wednesday & Friday that has A & B. You do A for 7 minutes, then B for 7 minutes and then repeat so the total time is only 28 minutes making it a really quick plan. But oh boy, are the circuits hard! The first couple of days I could only just get through the circuit A & B and that was it. My legs were dead, my arms were dead & I was so out of breath I couldn't do another round. I admit, I hadn't been keeping up with my fitness that well towards the end of last year but I thought I'd at least be able to get through 28 minutes of exercise! Then on Tuesdays & Thursday's, you do LISS which is Low Intensity exercise (I've been practicing yoga every day in January so I used that as my exercise) and then Stretching or Rest day on a Saturday/Sunday. I use Saturdays as my rest day (or yoga) and then a workout on Sundays too with a big stretch at the end (although I did miss a couple of Sunday workouts). 

I've gradually started getting better and better and I can now all 4 rounds every time which I think is amazing progress in just four weeks! The only thing I would say is that it's Leg day on Monday's then Abs & Arms on Wednesdays and I'm very much an abs kinda girl so I do more on a Sunday as then my body has time to recover in time for the Wednesday workout.

I am a little embarrassed to share these next photos as I didn't really think about it at the time and just took photos in my underwear...so these are my progress pics! 

The left photo was the start of the programme and the right photo was 4 week's later (which was on Monday morning)! I can definitely see progress - my hips have less fat on them, my stomach is flatter and is more defined and overall I just feel so much healthier and fitter. I haven't been doing the food plan as well - as a family we've all started eating healthier dinners and I've made more of an effort to try not to eat cake at work haha! But I can definitely see an improvement and I'm really proud of myself for sticking to it so I feel good in my bikini next week!

I'm definitely going to carry on with the plan and I'll keep you up to date with my progress at 8 and 12 weeks. 

Have you done the Kayla Itsines plan? What did you think?

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  1. Well done Amber! There's definitely a noticeable difference in your photos...amazing work! ☺💚 xx

  2. Well done Amber! What great progress in terms of fitness and body shape, you can see a real difference. I am going to step up with my fitness again, I've improved my eating over the last month, now I need to get myself motivated to get moving, this has given me a kick up the bum!! :-)
    Rach xx

  3. Way to go Amber! I also started slacking on my fitness at the end of last year.. need to get back on it. Major props for having the courage to bare it all and dang do you have a nice booty (; I've seen Kayla Itsines guide/Instagram and have been tempted to purchase, so I'm really excited to see more progress updates.

  4. OMG Amber, you surprise me with these shot!! hahaha Keep going, keep pushing! we can see a big difference in the picture! xx

  5. Yeah girl! Keep up the good work! I love seeing before and after photos :) xx

  6. Well done for having the courage to do these photos. Something I would never have! You can definitely see the difference. Well done, and keep it up x

    Kate | A British Sparkle

  7. Well done girl! Looking amazing!


  8. You look just great !
    I'm jealous... :-)

  9. Great post, very inspiring I'm currently doing the 30 days of Yoga with Adriene but I think this fitness plan will be the next one that i try I followed Kayla after seeing you tweet I hadn't heard of her before :D great to see you had such great results following the plan though certainly motivates me to give it a try! xx


  10. Well done on your progress! You are definitely looking more toned. I'm currently 3 days into the 30 day shred! xxx

  11. Well done Amber it's great once you start to notice a difference it spurs you on! X