Thursday, May 16, 2013

Beach Bikini Boot Camp with Bob : Day 16

Welcome to day 16 of our Beach Bikini Boot Camp! Great workout yesterday, so let's keep up the good work!
Courtesy Bikini Bootcamp

For the warmup circuit, let's do two rounds of the following exercises:
  1. 10 reps. inchworms
  2. 10 reps. step up to knee raise
  3. 10 reps. pullups
  4. 10 reps. good mornings
For the first work circuit, do three rounds of the following exercises:
  1. 8 reps. db. incline chest press
  2. 8 reps. reverse flys
  3. 8 reps. ab ball rollouts
  4. 8 reps. squat press
Rest for 60 seconds at the end of each round. After completing the exercises above, it's time to move to the last circuit. Do three rounds of the following exercises, also resting 60 seconds at the end of each round:
  1. 8 reps. hamstring holds
  2. 8 reps. V-ups
  3. 8 reps. deadbugs
  4. 8 reps. Turkish get ups
For the cool down, do an easy jog for 5-10 minutes. Awesome stuff! Have a great day and see you tomorrow.

Today's nutrition tip comes from Eating Well:

Slow down. When eating, it takes 20 minutes for your body to register fullness. And according to a University of Rhode Island study, you can save 70 calories by eating slowly over about half an hour versus eating in under 10 minutes. If you ate slower at every meal, that would translate into losing about two pounds a month. An easy way to slow down your eating is to put your fork down between bites—or consider using chopsticks.

Today's motivational quote is:

"It's always too early to quit."
   --Dr. Norman Vincent Peale