Friday, May 3, 2013

Beach Bikini Boot Camp with Bob : Day 4 ("Bringing Sexy BACK!")

Welcome to Day 4 of our beach bikini boot camp! Whether sexy never left for you, or if you are trying to bring it back, then today's workout is for you. Come Memorial Day, "them others won't know how to act..."

We know the workouts have been tough to this point, but keep up the good. For each exercise, select the heaviest weight that you can lift, while maintaining great form. You can do this, just put your back into it.

Courtesy Shape up to Wake up
Let's start the session with the following circuit:

  1. 10 reps. supermans
  2. 10 reps. bent over rows
  3. 10 reps. pullups

Do four rounds of these and then move on to the second circuit.

  1. 10 reps. reverse flys
  2. 10 reps. good mornings
  3. 10 reps. deadlifts
Complete four rounds of circuit number two and finish the workout off with 20-30 minutes of cardio. Great work! S

Today's nutrition tip comes to us from University of Illinois researcher, Dr. Donald Layman: "Eat protein at every meal."

Protein is more satisfying than carbohydrates or fats, and thus may be the new secret weapon in weight control.

"Diets higher in protein [and] moderate in carbs, along with a lifestyle of regular exercise, have an excellent potential to help weight loss," says Layman.

Getting enough protein helps preserve muscle mass and encourages fat burning while keeping you feeling full. So be sure to include healthy protein sources, like yogurt, cheese, nuts, or beans, at meals and snacks.

Today's motivational quote is: "Transformation is not a future event. It is a present activity."(Anonymous)


  1. Great. I always want to be sexy more. But I am still a little fat. I will try to eat protein at every meal in one month and see how it work. Thanks

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