I am completely blown away by the response to my brand new 8-week Bikini Build Challenge! So many of you have already secured your spots, and the remaining placements are filling up fast. Thank you so much for your support, and I am certain you will LOVE this Challenge as much as I do!
Our team has also been getting lots of questions about the Bikini Build Challenge. So, I have created this FAQ that covers all essentials to get you started and reach your bikini body goals with me!
What is the training style of Bikini Build?
When creating this Challenge, I have taken my favourite aspects of Team Bikini and Train Like Me Challenges - and elevated these to a whole new level!
Bikini Build emphasizes sculpting lean legs, growing shapely glutes, tightening the core and helping you achieve an hourglass figure. As with all BBR Programs, you can expect a mixture of various training types with a particular emphasis on weighted sessions.
Something that really sets this Challenge apart is definite focus on progressive overload! I really want you to push yourself and set strength goals, which is guaranteed to drastically improve your results. To help you achieve consistent progress, we are introducing a BBR Workout Tracker, which has evolved from our previous Workout Notes feature. Now you can track your weights, reps, sets and notes per exercise, and come back to previous records when the same exercise appears again.
I can’t train 6 times a week - is this Challenge right for me?
I can’t stress enough that my Programs are about creating a sustainable lifestyle that works for YOU! So long as you’re consistent, you will achieve great results over time even if you can’t train 6 times per week.
Many of my clients train 4-5 days on an average week due to time constraints or personal preference, or even simply because they are just starting out and it feels too taxing on their bodies to jump right into a very intense routine. They are still getting amazing results!
Emma's transformation is a perfect example - she's only been able to train 4 times per week during her 6 Week Bikini Challenge, however has achieved amazing results and came out as a winner!
To take out the guesswork of which sessions to drop, for the first time ever you can choose how many days per week you will be training in Bikini Build! Depending on the number of days you pick, we will suggest an optimal split to help maximize your results. You can select between 4, 5 or 6 workouts per week. Choosing less training days will not result in doubling up your workouts on some days - rather, you will get a suggestion of which sessions to drop.
Will dropping sessions affect your progress? Put it this way: if you can get 6 weekly sessions in, there’s no good reason not to. However, if you genuinely cannot train 6 days weekly or need an extra rest day due to feeling tired or depleted, there is no point feeling bad about it! Instead, fit as much as you realistically can into your lifestyle, give these sessions your 100%, and you will achieve the best results you can. Progress, not perfection!
Can I complete workouts at home - and what equipment is required?
You can absolutely complete the Challenge at home! As with all our Programs, you get both Home and Gym options. No need to stick to one either - you can mix and match each day depending on the circumstances!
I recommend the following equipment for Home workouts:
- Free weights - e.g. dumbbells (at least 2 weight selections - lighter for upper body and heavier for lower body)
- Ankle Weights
- Resistance Bands
- Booty Bands
- Exercise Ball
- Skipping Rope
And don’t get discouraged if you don’t manage to obtain all recommended equipment before the program starts! Some exercise swaps will be required, however there is no need to put your journey on hold as you can always get creative!
You can also find a weight selection guide in the BBR app, which provides guidance on recommended weights and reps to use based on your experience and goals.
In addition to Programs, we also offer merchandise bundles that have all the essentials covered!
And if you’re still on the fence about completing the Challenge from home - I would like to introduce you to our BBR Ambassador Carly who only does Home versions of our Programs! Her results after completing several Challenges speak louder than words:
Here’s what Carly has to say: “Is it possible to get results from home? A question I get asked a lot - the answer is HELL YEAH YOU CAN! I started with just the basic equipment, and since then I have gradually added to my little gym with affordable items. Pros of home workouts...no waiting for equipment, workout whenever you like and wear whatever you want!”
I have access to a gym - do I still need to get any additional equipment?
This highly depends on your gym set-up!
It may be that your gym provides everything that’s needed, however you may still need to get a few things such as:
- Cotton bands and/or latex Booty Bands
- Ankle weights
- Ankle Straps
- A barbell pad
- Lifting straps
We have your gym needs covered too with BBR merchandise bundles! Our new Floral range has just landed - have a look here if you’re looking for some fresh gear.
Do I get nutrition guidance?
Absolutely! As with all BBR Challenges, you can choose one of the following options when signing up for Bikini Build:
- Macros + Meal Guide: this option gives you a complete Meal Guide with recommended foods outlined for the day, as well as your macronutrient split and recommended calories.
- Macros Only: if you’re more experienced with nutrition and prefer more flexibility, you can choose this option - no Meal Guide here, however you get your recommended calories and macros, as well as nutrient timing suggestions.
Please note that unfortunately you can’t switch between the options once the Challenge is purchased - so choose carefully! If you’re just starting out, I highly recommend purchasing a Meal Guide - even if you do stray away from it, it will provide a great starting point.
I want to implement flexible dieting - what tools are included to help me?
Based on your feedback, we have revamped our Food Journal feature to help you implement flexible dieting with ease!
Using the Food Journal, you can:
- Track your meals, including the BBR recipes
- View your previous food log
- Make note of remaining daily calories, macros and fibre
- Break down your entries into meals
- And more!
In addition, you also get access to the Freestyle Macros feature that allows you to fine-tune your macronutrient split!
You can also override your original nutritional targets by importing your Freestyle Macros to the Food Journal. You can do it as many times as you want, which means you can easily increase your targets for the weekend or go on a diet break - and then revert back to original values with ease!
Can I achieve fat loss by completing Bikini Build?
Any BBR Program lets you choose one of the 3 physique goals:
- Lose Fat
- Gain Muscle
For each goal, the main training sessions remain the same! You don’t need to drastically alter your overall training style, whatever your main physique goal is.
What really differs between the options is your nutritional targets (calories and macros allocated), as well as the activity guide we provide.
If fat loss is your goal, you will need to create a calorie deficit, meaning burning more energy throughout the day than consumed. This is achieved by putting you on lower calories to start with and recommending you stay more active throughout the day - however, there’s no need to completely change your gym routine.
So yes, you can most certainly participate in my Bikini Build Challenge and lose fat!
How long will I have access to the Challenge for?
Your Challenge will remain available in your BBR App for 6 months following the start date (the date of the first workout) - so you can choose to start later or repeat the Challenge!
Most features will remain available for the entire 6 months, except:
- Coaching (e.g. Meal Guide and nutritional targets adjustments), which is available until the official end date of the Challenge
- Check-ins - these occur in set periods (weeks 2,4 and 6) and cannot be altered if you miss a check-in window
If you purchase a new Challenge at a later date, the App will store all of the Challenges you have purchased, which allows you to swap between them!
Is there a resource dedicated to Bikini Build?
Sure is! I have created a FREE ebook to help you navigate the features of the Bikini Build Challenge!
It contains a complete overview of the Challenge, including:
- Sample workouts - both Home and Gym options
- Workout and training split overviews
- The newest nutrition and exercise features in the BBR App, explained
- Some of my favourite BBR recipes
- And SO much more!
You can access the resource here.
Where can I access the Terms and Conditions?
Please have a thorough read of our T&Cs before signing up for the Challenge - you can find them here.
What is your Refunds and Exchanges policy for merchandise?
You can access our Refunds and Exchanges policy here.
I have more questions!
My team and I will gladly answer any additional questions you may have - please email firstname.lastname@example.org and we will get back to you ASAP!
I have put so much into this Challenge, and truly hope you enjoy it! Please do not hesitate to reach out if you have additional questions, and I am looking forward to coaching you in 2020!