Wednesday, May 15, 2013

Beach Bikini Boot Camp with Bob : Day 15

Happy Wednesday and welcome to Day 15 of our Beach Bikini Boot Camp! 

Today's workout is going to be super intense and burn a lot of calories! To make sure that we are properly prepared to work out and prevent injury, let's do two rounds of the following warm up exercises:

For the first circuit, do the following exercises:

  • hip swings. Do as many as you can in 40 seconds. Rest for 20 seconds.
  • dead lifts. Do as many as you can for 40. Rest for 20 seconds. The two exercises should take you two minutes to complete in this fashion. Complete 4-5 rounds, before moving on to the second circuit.
For the second circuit, complete the following exercises:
  • jump squats. Complete as many squats as you can in 40 seconds. Rest for 20 seconds. 
  • sprints. Run as fast and as long as you can for 40 seconds. Rest for 20 seconds. Complete 4-5 rounds in this manner before moving on to the cool down.

Sprinting : Courtesy Men's Health
Today's nutrition tip is from Zoe Ruderman of Cosmopolitan Magazine:

TURN OFF THE TV. Dining while viewing can make you take in 40 percent more calories than usual, reports a new study. And texting, driving, or any other distracting activity during a meal can also result in your eating too much. Instead, make each meal something you put on a plate and sit down to, even if you're eating solo.

Today's motivational quote is: 

"You can feel sore tomorrow or you can feel sorry tomorrow. You choose."