Friday, May 3, 2013

Beach Bikini Boot Camp with Bob : Day 3 ("ABsession")

Like Tag Team, we're back again--with day 3 ("ABsession") of our Beach Bikini Boot Camp. I know you're chomping at the bit for today's workout and tomorrow's sexier body. So without further ado, "Whoomp, Here it Is!":

Reverse Crunches / Courtesy: Pop Workouts
Let's get it started with the following circuit:

  1. 15 reps. deadbugs
  2. 15 reps. (each side) moving planks
  3. 15 reps. reverse crunches

Do three sets of each of these exercises, before starting the next circuit:
  1. 15 reps. (each side) V-ups
  2. 15 reps. (each side) ball chops or explosive ball chops (if you have a wall or partner to catch)
  3. 15 reps. (each side) ViPR rotating sit up. (use a medium length barbell if you do not have ViPR)
Complete three sets of each of these, before moving on to the next circuit, everyone's favorite:
  1. 10 reps. (each side) Turkish get-ups (Do three rounds.)

Make sure that you engage your core and maintain proper form on each exercise. By doing so, you ensure that the proper muscles are working correctly, and you decrease the risk of injury.

Today's nutrition tip comes from Dr. John Berardi of Precision Nutrition.

Eat often. Dr. Berardi recommends eating every 2 to 3 hours. "Each time you eat, you stimulate your metabolism for a short period of time, which means that the more often you eat, the more you’ll increase your metabolism. Eating every 2 to 3 hours feeds muscle and starves fat. By eating frequently, you reassure your body that you aren’t going to starve; that food will always be available. Skipping breakfast, eating only a sandwich for lunch, and pigging out at dinner, on the other hand, frightens your body into storing fat, just in case your next meal never comes."

Research from Georgia State University shows that people who eat every 2 to 3 hours have less body fat and faster metabolisms than those who eat only 2 or 3 meals per day.

Today's quote comes to us from Vince McConnell:

“We must train from the inside out. Using our strengths to attack and nullify any weaknesses. It’s not about denying a weakness may exist but about denying its right to persist.” 

Special thanks to Laura Fisher, Ashley Castle, and Nealey Wallis for demonstrating today's exercises. We also want to thank Dr. Berardi for the nutrition information and Vince McConnell for the inspiring quote. 

Have a great day and a better tomorrow!