Sunday, May 26, 2013

Beach Bikini Boot Camp with Bob : Day 26

Happy Sunday and welcome to our beach bikini boot camp, day 26! Let's finish up the boot camp with a bang! Let's go to work and have some fun!


Courtesy: dishranawaywithspoon
Do the following animal flow exercises to get your blood pumping and your muscles limber:

  1. 60 seconds crab stretch
  2. 60 seconds scorpion
  3. 60 seconds under switch
  4. 60 seconds kick through
Do three rounds of these animal flow exercises before heading to the next circuit. For circuit #2, do the following exercises:
  1. 10 reps. halo lunge
  2. 10 reps. lateral shuffle with lateral tilt
  3. 10 reps. kettle bell clean and jerk
Do four rounds of these exercises, and then let's finish off with 10 minutes of tabata style cardio. Run, bike, or row as fast as you can for 40 seconds, then go easy, without stopping, for 20 seconds. Repeat until the 10 minutes has elapsed. 

After the tabata fun, do a 5-10 minute cool down. Congrats on a great workout and for doing our beach bikini boot camp! This fun and exciting chapter may be coming to a close, but we will have our training for your fastest 5K coming up very soon. Stay tuned for details. 

Have an amazing Sunday!

Today's nutrition tip is: 

Layer Fruit on the Bottom. A half-cup scoop of light ice cream, yogurt, or granola makes a healthy snack. But it can look puny in a bowl, and ultimately seem less satisfying. So switch things around and layer the bottom of the bowl with a cup of cut-up, unsweetened fruit and top it with your low-fat yogurt, granola, or light ice cream, suggests Karen Collins, MS, RD, nutrition advisor to the American Institute for Cancer Research.

"If you switch from a cup and a half of ice cream to a half-cup ice cream and a cup of fruit, you can save from 150-300 calories," she says. "And, you won’t feel deprived because your eyes see a large volume and it tastes delicious."

Today's motivational quote comes from Michelangelo

“The greater danger for most of us is not that our aim is too high and we miss it, but that it is too low and we reach it.” – Michelangelo

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