Australian fitness influencer and personal trainer Kayla Itsines is one of the most prominent figures in the social media fitness world. Known as the Bikini Body Guide (BBG) creator, she has amassed over 15 million Instagram followers.
In 2016, Time Magazine named Itsines one of the 30 most influential people on the internet. Her success stems from focusing on her followers and their fitness journeys, offering women workout and nutrition tips online.
Having a good time in the gym is a big deal.
—Dr. Mike Israetel
Dr. Mike Israetel of Renaissance Periodization reviewed Kayla Itsines’ training routines and dietary guidance, analyzing her workouts that utilize dumbbells, weight plates, and household equipment.
Dumbbell Shoulder Press & Bent-Over Row
Dr. Israetel praised Itsines’ dumbbell shoulder press technique in a split stance, which provides balance and stability.
Dumbbell bent-over rows primarily target the lats but engage the entire back.
Believe it or not, lats and back are not synonymous.
—Dr. Mike Israetel
Itsines’ technique involved rowing with high elbows through the concentric toward her hips. Conversely, her eccentrics allowed for a deep stretch.
Avoid a straight downward motion when performing dumbbell bent-over rows. Aim for a slightly forward angle to help maintain an upright chest by engaging the lower back. Doing so provides better stability for a deeper stretch. Keeping the chest lifted while releasing tension from the scapula at the bottom.
Dumbbell Romanian/Stiff Leg Deadlift
Itsines’ stiff leg deadlift technique is impeccable.
The stiff-legged deadlift and the Romanian deadlift are the same movement.
—Dr. Mike Israetel
An anterior pelvic tilt is recommended to better engage the hamstrings. Push the hips upward to create a pre-stretch in the hamstrings.
Plate-Only Workouts
- Plate Clean & Press
- Bent-Leg Jack Knife
- Single Leg Extension
Plate Clean & Press
Performing 12 reps is excellent for cardiometabolic stimulus, hypertrophy, and strength. (1) Itsines’ movement isn’t technically a clean & press per se, but is “very economical, efficient movement,” Dr. Israetel said, recommending it for those with less time to train.
Bent-Leg Jack Knife
Bent-leg jack knives are an effective ab exercise because “bent legs tuck the hips,” which engages the abs.
Maximum force occurs during the stretch when the legs are straight; minimum force occurs at the top. The weight functions as a counterbalance, helping maintain stability.
Single Leg Extension
Single-leg extensions engage the obliques and abdominals. Dr. Israetel advised that including more than one ab exercise per workout is typically unnecessary.
She could have skipped both ab workouts and lost nothing on her physique.
—Dr. Mike Israetel
At-Home Chair Workouts
- Mountain Climber
- Elevated Glute Bridge
- Decline Shoulder Tap
Mountain Climber & Elevated Glute Bridge
Dr. Israetel appreciates mountain climbers’ scalability and effective cardio when warming up.
Glute bridges are fundamentally underloaded and easy for most. To make them more challenging, perform them unilaterally. For even greater resistance, load the movement.
Decline Shoulder Tap
Decline-shoulder taps are isometric and don’t offer much for the effort required. Decline push-ups from the knees are likely a better alternative.
Itsines’ Diet Tips
Dr. Israetel believes Itsines’ breakfast could incorporate more protein sources and disagrees with her stance on not counting calories; her macros are approximately 1,600 to 1,800 calories, implying that she does track to some extent.
Calorie tracking is effective for monitoring progress and making necessary adjustments. Helpful resources like macro or protein calculators can simplify this process.
Takeaway
Dr. Israetel praised Itsines for providing good fitness advice, suggesting her diet and exercise programs can help others achieve fitness goals. The areas for improvement include:
- Using heavier weights
- Training closer to failure
- Going to a gym for better equipment
- Utilizing a diet app for better results
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Reference
- American College of Sports Medicine (2009). American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Medicine and science in sports and exercise, 41(3), 687–708. https://doi.org/10.1249/MSS.0b013e3181915670
Featured image: @kayla_itsines on Instagram
