Saturday, May 18, 2013

Beach Bikini Boot Camp with Bob : Day 18

Chai (חַי‎) and welcome to day 18 of our Beach Bikini Boot Camp! Stick with us and we'll make you a star this summer!

Courtesy Gold's Gym
For the first circuit of today's workout, do two rounds of the following exercises:
  1. 12 reps. Superman
  2. 12 reps. quadruped
  3. 12 reps. cradle walk
  4. 12 reps. inchworms
  5. 12 reps. prisoner squats
This circuit is to be done as quickly as possible, before moving on the next, more challenging circuit. Do the following exercises:
  1. 8 reps. Kobe pushups
  2. 8 reps. squat press
  3. 8 reps. rows
  4. 8 reps. reverse lunge to knee raise
Complete four rounds of the above exercises, resting for up to 90 seconds at the end of each round. Then move on to the following exercises:
  1. 10 reps. Russian twists
  2. 10 reps. box jumps
  3. 10 reps. kettlebell snatches
Complete four rounds, pausing up to 90 seconds after each round as necessary. Afterwards, do a 5-10 minute cool down (slow job or walk).

Great work everyone! See you tomorrow!

Today's nutrition tip comes from Kimberly A. Daly from Shape Magazine:

Courtesy Shape 
Don't Drink Your Calories. The average American gets 22 percent of her daily calories (roughly 350) from drinks. The trouble: "Liquids travel too quickly through your stomach for your brain to notice the calorie consumption," says Susan Kleiner, Ph.D., R.D., owner of High Performance Nutrition in Mercer Island, Washington.

A study in the American Journal of Clinical Nutrition found that people who cut sugary drinks out of their diet lost one pound more after six months than those who slashed the same amount of calories from food.

And sodas aren't the only drinks to be wary of, says Bob Harper, a trainer on NBC's The Biggest Loser. "You could burn 200 calories exercising for 30 minutes and then put them right back into your body by sipping a sports drink or a sugar-filled latte."

Today's motivational quote comes from legendary bodybuilder Arnold Schwarzenegger

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength."