Friday, May 17, 2013

Beach Bikini Boot Camp with Bob : Day 17

It's finally Friday and time for day 17 of our Beach Bikini Boot Camp!

Let's get warmed up, by doing two rounds of the following exercises:

  1. 10 reps. V-ups
  2. 10 reps. push ups
  3. 10 reps. squats (body weight)

Today's workout, while intense, is only going to consist of one exercise--the kettle bell swing. Marianne Kane says that the "... Swing is a great exercise for conditioning and strengthening the posterior chain (back, glutes and hamstrings)."

kettle bell swings / Courtesy Cross Fit

"Swings are also a fantastic body fat burner. More studies are concluding that greater body fat burning occurs when training is performed at higher intensity levels, rather than long slow endurance type training." 

So without further ado, let's rock and roll with our 600, yes 600, kettle bell swings for today's workout. Do them as quickly as you can, without compromising your form. The effort required to complete the 600 reps will burn loads of calories and give you a sense of accomplishment for a job well done.

Keep up the great work on the road to awesome! Have a great day and a better tomorrow. See you then!

Today's nutrition tip comes from American Dietetic Association spokesperson Malena Perdomo, RD.: 

Spice it up. Add spices or chiles to your food for a flavor boost that can help you feel satisfied.

"Food that is loaded with flavor will stimulate your taste buds and be more satisfying so you won't eat as much," says Perdomo.

When you need something sweet, suck on a red-hot fireball candy for a long-lasting burst of sweetness with just a few calories.

The motivational quote of the day is:

“The greatest oak was once a little nut who held its ground” – Unknown

Comments? Questions?