Monday, May 13, 2013

Beach Bikini Boot Camp with Bob : Day 13

Happy Monday everyone! Welcome to Day 13 of our Beach Bikini Boot Camp!

I hope you enjoyed your Mother's Day and your day off! Now, let's get back into the swing of things with our workout for today. Put down the percolator, it's time for the ViPR.

Today we are going to use the ViPR and get your entire body moving. We are going to torch a bunch of calories and get leaner, stronger, and of course hotter in the process--ready to take summer by storm!

ViPR / Courtesy Shape Magazine

Today, we are going to be doing two circuits with the ViPR. However, if you do not have one, you can substitute a body bar. Let's rock and roll with the first circuit:

  1. 10 reps. ViPR sit up
  2. 10 reps. rolling push up
  3. 10 reps. squat press
  4. 10 reps. uppercut lunge
Complete three rounds of this circuit as quickly as possible before moving on to the next one. Circuit number two is going to be based on time, so set your timers or get in front of a large clock. Each exercise is to be done for 40 seconds. Rest for 20 seconds as you set up for the next exercise and complete four rounds in this manner without stopping.
  1. 40 seconds squat thread the needle
  2. 40 seconds lunge with cylinder lift
  3. 40 seconds ViPR throw and pullback
  4. 40 seconds forward lunge with ViPR drag
Complete four round of this circuit as described above. Great work today! Keep it up and see you tomorrow.

Today's nutrition tip is from Help Guide:

Limit salt intake. Most of us consume too much salt in our diets. Eating too much salt can cause high blood pressure and lead to other health problems. Try to limit sodium intake to 1,500 to 2,300 mg per day, the equivalent of one teaspoon of salt.

  • Avoid processed or pre-packaged foods. Processed foods like canned soups or frozen dinners contain hidden sodium that quickly surpasses the recommended limit.
  • Be careful when eating out. Most restaurant and fast food meals are loaded with sodium.
  • Opt for fresh or frozen vegetables instead of canned vegetables.
  • Cut back on salty snacks such as potato chips, nuts, and pretzels.
  • Choose low-salt or reduced-sodium products.
  • Try slowly reducing the salt in your diet to give your taste buds time to adjust.

Today's motivational quote is: 

"I'm not telling you that it is going to be easy, but I am telling you that it's going to be worth it."

Special thanks to NYU diver Nealey Wallis for demonstrating this awesome ViPR workout.