Week 4 Bikini Boot Camp Makeover

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by Tiffani Bachus, RD / Special to azfamily.com

GMAZ interview by Yetta Gibson

Posted on May 21, 2013 at 12:37 PM

Updated Tuesday, Oct 29 at 9:09 PM

PHOENIX -- Congratulations! You’ve made it to the last week of Bikini Boot Camp. We’ve concentrated on a winning combination of toning and sculpting exercises, and a manageable nutrition plan designed to get you in shape for swimsuit season—and keep you fit all summer long.

To keep your body fully energized for workouts and for your busy life, remember: don’t skip breakfast! And be sure to include protein, as well as plenty of those fresh spring and summer fruits and vegetables.

Also, there's strength in numbers -- or reps, that is! Keep those muscles working.

Review the exercises from weeks 1 through 3 and stick with the program.

And above all, remember that Bikini Boot Camp is about feeling great and carrying yourself with confidence. It’s about throwing off that coverup and getting off the sidelines in your bikini or your one-piece. It’s your summer body. Love it!

For this week’s Bikini Boot Camp workout we focus on an abdominal and upper body workout using resistance tubing. Choose from a variety of resistance (by the thickness of the tube-typically color coordinated) to match your fitness level.

Key tips when using resistance tubing:

Perform the exercises in a slow and controlled manner, to work against resistance both when you pull on the tube and when you return to the starting position. Count to 4 on the eccentric contraction – when the band returns to the starting position.

Maintain good posture throughout each exercise: Keep your knees slightly bent, your abdominal muscles pulled in.

Chest Press: Preform 12-15 reps/3 sets

Anchor resistance tubing in the center and at chest level.

Face away from the anchor, grabbing the handles in each hand, lunge forward with one leg.

Extend hands forward in a straight line, just short of locking elbows. Exhale.

Slowly return to the starting position and repeat several times.

Reverse Fly: Preform 12-15 reps/2 sets

Wrap the tubing around hands until the length is a little more than shoulder width.

Keeping arms straight, stretch tube out by pulling arms out to sides.

Squeeze shoulder blades and hold for a second.

Return to start position.

Reverse Wood Chop: Preform 12-15 reps/2-3 sets each side

Place the tube underneath your right foot approximately in the middle of the tube. With your right hand firmly grab the handle. Step down on the tube with your left foot close to the handle that is on the ground. Place your left hand on top of your right hand that is holding the handle.

Bend your knees slightly and begin movement by pulling the band across your body, towards your opposite shoulder. Rotate your torso and pivot your right foot as you extend your arms. Repeat on the other side.

Previous Bikini Body Makeover videos


For more information about Tiffani Bachus, check out TotalBalanced Body.com or her Facebook page, Facebook.com/Tiffani.BachusRD

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