By Heidi Glaus

ST. LOUIS (KSDK) - The first day of spring means swimsuit season is right around the corner.

On Wednesday, Emily Bailey, Director of Nutrition at NutriFormance, stopped by First @ 4 to share nutrition and workout tips.

Watch her interview on nutrition in the video player above.

She also demonstrated three exercises that are part of a 28 minute workout that doesn't require a single piece of equipment just a clock. That video can be viewed on the video player to the left of this story.

The entire 28 minute workout can be found below.

Four minute dynamic warmup:

Set a timer for 20 secs on/10 secs rest. Go through each round twice and rest 1 min before moving to next round.

 

Finish with 4 minutes of stretching.

Additional nutrition and exercise information can be found on Bailey's blog.

KSDK