Thursday, May 2, 2013

Beach Bikini Boot Camp with Bob : Day 2 ("BUNS AND GUNS")

Welcome to day 2 of Beach Bikini Boot Camp with Bob, the workout formerly known as Bob's Bikini Bootcamp.

I hope that you all enjoyed the kettle bell insanity from yesterday’s workout. I know that 500-1000 kettle bell swings is a tall order, but the fruits of your labors will definitely pay off come Memorial Day.

Today we have a new challenge / workout that promises to get you smoking hot for bikini season. (Think Atlanta after Sherman.)

Today’s workout is “Buns and Guns”, and the focus will be on the glutes and arms. These are two body parts, along with the abdominals, of course, that can make or break any swimsuit.

So, let’s get started on the road to awesome, starting with the “Buns”, and do the following exercises.
lateral lunges


  1. Lateral lunges and burpees. The first superset is 12 reps of lateral lunges followed immediately by 15 burpees. Do 3 consecutive rounds before moving on to the next superset.
  2. Romanian deadlift and unilateral squat jump. Do 12 reps of the Romanian deadlift, immediately followed by 12 reps on each side of the unilateral squat jump. Complete three rounds before moving on to the “Guns” portion of today’s workout.

Now that the buns are done, it’s time to break out the guns and prepare to get them toned and firmed for beach season. Do these two supersets:

  1. Lat pull downs and bicep curls (21s). Do 12 reps of lat pull downs, followed immediately by 21 biceps curls. The first seven reps will be from the bottom position to the halfway point. The second seven reps will be from the halfway point to the top position, and the last seven reps will be the full range of motion for the bicep curls. Do three rounds and then move on to the next superset.
  2. model doing bicep curls / Courtesy DaveyWaveyFitness
  3. Skull crushers and push press. This combo will get you the lean, athletic looking arms that will inspire many compliments this season. Do 12 reps each with no break between the exercises. Complete three rounds. 
For the finale, do a two-mile sprint, as fast as you can, to burn a few extra calories and empty your tank. Great work everybody!

The nutrition tip for today is to drink plenty of water. Dehydration is not only annoying, but it can promote greater fat storage.

The National Academy of Sports Medicine, NASM for short, says that females should drink at least 72 ounces of water (9 cups) daily. Men, according to NASM, should drink at least 104 ounces daily (about 13 cups). For more information about what water can do for you, check out "Exploring the Relationship between Water and Fat Loss."

The quote of the day come from Steve Smith:


"The difference between a goal and a dream is a deadline."


See you tomorrow!



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