Friday, May 24, 2013

Beach Bikini Boot Camp with Bob : Day 24

Woo Woo!! TGIF and time for day 24 of our beach bikini boot camp! Keep up the amazing work and get ready for an awesome summer!

Courtesy Tam Tam
 We have two amazing circuits for you today, so let's get started--pronto!

For the first circuit, do the following exercises:

  1. 12 reps. good mornings 
  2. 12 reps. ab ball roll outs
  3. 12 reps. db. chest press (on physio ball)
  4. 12 reps. db. row (on physio ball)
Do three rounds of the above exercises, aka Circuit #1. Rest 30 seconds or less at the end of each round, and then start on Circuit #2:
  1. 12 reps. reverse lunge to knee raise
  2. 12 reps. high pulls
  3. 12 reps. oblique mountain climbers
  4. 12 reps. moving plank
  5. 12 reps. side to side hip swings
Take a 60 second break at the end of each round. Complete four rounds before doing a 5-10 minute cool down. 

Today's nutrition tip comes from Dr. Mark Hyman, author of UltraMetabolism
Avoid late-night snacks. "Finish eating three hours before bedtime. Your metabolism slows down when you sleep so you shift from fat burning to fat storage."

Today's motivational quote is from Jodie Foster:

"Normal is not something to aspire to, it's something to get away from."

Thank you Ashley Castle, Kathleen Monteleone, Laura Fisher, and Nealey Wallis for demonstrating today's exercises. 

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