Thursday, May 9, 2013

Beach Bikini Boot Camp with Bob : Day 9 (Legs with Laura)

Happy Thursday everyone and welcome to Day 9 of our Beach Bikini Boot Camp! We should all be feeling looser and more relaxed today, thanks to Equinox trainer Alicia Alvarenga's yoga workout yesterday.

Today, we are going to get back into the swing of weight training with an amazing leg workout with Laura.

Let's start it off with the following to warm up:
  1. 3x15 barbell sit ups
  2. 3x10 step up to knee raises
  3. 3x15 chest press
  4. 3x10 moving plank
  5. 3x10 dead bugs
Now that we are warmed up, let's rock and roll with the following exercises:
  1. 15 reps. barbell front squat
  2. 10 reps. step up into reverse lunge
  3. 15 reps. good mornings
  4. 15 reps. oblique mountain climbers
  5. 15 reps. lateral lunges
  6. 10 reps. squat press
  7. 10 reps. burpees
Do four rounds of today's workout and you will definitely feel the burn! Congrats on a great session! See you tomorrow for Day 10. 

Today's nutrition tip comes from Steve Stiefel of Muscle and Fitness:

Consume fewer calories than you burn. To figure out how many calories you burn a day, calculate your Resting Metabolic Rate (RMR)—the number of calories you burn daily doing routine activities, not including formal exercise—using this formula: RMR = bodyweight (in pounds) x 13.

Next, determine how many calories you burn through exercise—a half-hour of moderate-intensity aerobic exercise burns around 350 calories in the average man, and a half-hour of lifting burns around 200. Add your RMR to the calories you burn in the gym, and keep your daily calorie consumption below that total.

Today's motivational quote is from Lao Tso:

"A journey of a thousand miles begins with a single step."

Special thanks again to Laura Fisher for demonstrating her Legs with Laura workout.

Comments? Questions?