Thursday, May 23, 2013

Beach Bikini Boot Camp with Bob : Day 23

Welcome to day 23 of our Beach Bikini Boot Camp! We've got another great workout lined up for you today, so grab your workout gear and let's rock and roll!
Beach Run / Courtesy Bikini Boot camp

For the first circuit, do four rounds of the following exercises:

  1. 8 reps. hamstring holds
  2. 8 reps. Russian twists
  3. 8 reps. step ups
  4. 8 reps. barbell sit ups
  5. 8 reps. lunge press
Rest 1-2 minutes between each round, or just long enough to grab some water and catch your breath. After finishing the first circuit, do the following exercises for the second circuit:
  1. 8 reps. unilateral bridge
  2. 8 reps. medicine ball push ups
  3. 8 reps. single arm throw and pullback
  4. 8 reps. kettle bell snatch
  5. 8 reps. box jumps
Russian twist / Courtesy Shape
Take a 90 second to two minute break after each round. Complete four rounds and finish off the workout with a 5-10 minute cool down. Do some light jogging, walking, or bike for the cool down. Great work everyone!

See you tomorrow for Day 24 of our beach bikini boot camp! Have an amazing day!
Thank you Nealey Wallis, Laura Fisher, Ashley Castle for demonstrating today's exercises.

Today's nutrition tip comes from Sian Lewis of Women's Fitness:

Eat fat. The medium-chain fatty acids in coconut oil stimulate your metabolism by up to five per cent, according to research published in the American Journal of Clinical Nutrition. Medium-chain fatty acids are converted to energy easier than long-chain fatty acids, which occur in 98 per cent of animal and plant fats, and so are less likely to be deposited in fat cells. Coconut oil is high in calories, so use it sparingly. Try replacing your regular cooking oil with coconut oil for healthy stir-fries or snack on fresh coconut to get the same benefits.

Today's motivational quote comes from Socrates:

"No citizen has a right to be an amateur in the matter of physical training… what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable."