Tuesday, May 7, 2013

Beach Bikini Boot Camp with Bob : Day 7

Welcome back to our Beach Bikini Boot Camp and day 7! It's time for another challenging and fun workout!

fútbol team warming up / Courtesy AP
Let's start the session off with a 5-10 minute warm up with some light stretching, jogging, and/or exercise bike. Get those muscles limber and increase the blood flow throughout the body.

For the first group of exercises, let's do the following exercises for three rounds:

  1. 10 reps. (each side) lateral shuffle with lateral tilt
  2. 10 reps. hook lunge
  3. 10 reps. rolling push up
  4. 60 seconds plank

Great work with the first set of exercises. Let's move on to group number two and complete the following exercises for three sets:

  1. 10 reps. (each leg) Bulgarian split squat
  2. 10 reps. bent over row (on physio ball)
  3. 15 reps. barbell sit up 
  4. 10 reps. box jumps

Today's nutrition tip comes from IFBB pro Mike Matarazzo: Eat a full, balanced breakfast.

"Your body has been starving all night long, and it needs nutrients to rebuild itself," says Matarazzo. "If you just catch something quick on the run instead of eating a full meal, it negatively impacts your workout, and everything else you do during the day." Eat sufficient protein (30-40 grams), a complex carbohydrate, like oatmeal, and a piece of fruit to start your day off right.

Today's motivational quote is: 

"Today I will do what others won't, so tomorrow I can do what others can't."
Courtesy AP

Comments? Questions?