Workout of the Day - Chest, Core, Legs, Cardio... Sexy Back Boot Camps Kansas City

Let's have some fun!

Some days classes go by super slow because it may be hot out or my ladies are just tired.

Some days go by super quick because it's hot out and my ladies are tired.

Everyday it's fun though!! (At least I think so)

This day, it was raining... again... so we went indoors to train.

Today's focus was on chest, core, and legs.

Check out the video and then leave a message below the video.

Write this workout down for your own training at home if you couldnt' make it.




50-10's powered by Workout Muse - Intermediate Workout

1) Elevated Decline Negative push ups and Push up walkouts
2) DB flyes with single leg bridge and Reverse crunch
3) Bulgarian Split Squat (R)
4) Bulgarian Split Squat (L)
5) Heavy Bag Pushes

Prior to all this fun stuff, we also did three sets of core work.

Around the World... Three sets of thirty seconds each exercise!!

Workout of the Day - Chest, Core, Legs, Cardio... Sexy Back Boot Camps Kansas City with Kri Chay!

Sexy Back Core and Cardio Training for Rapid Fat Loss

Core and Cardio Training. Do they belong in the same sentence?

Running uses more body parts then a machine and also is a more “functional” means of exercising. You also need a strong core to keep the body in the most optimal training level.

On off-days or post-workout, I want you walking, jogging, running, and/or sprinting. You can do this in a gymnasium or outdoors or wherever you have room to run. Movement in a linear fashion,(walking straight) is a movement that we perform everyday.


This idea of interval training also applies to other cardio devices like bikes, stairmaster, treadmill, elliptical, etc… Interval training is going to burn more calories and rev up your metabolism. Best to do in the mornings or midday so energy and metabolism will be running high all day. It’s still okay to perform in the evenings but BEST early in the day. Make sure to push yourself and be huffing and puffing hard right before each Walking period.

Try this out 4-week cardio program at home. Start at your fitness level and move up every week. Copy and save this cardio program or print it off.

WEEK 1 - 20 minutes. 3-4x/week

Jog 30 seconds. Run 15 seconds. Jog 30 seconds. Run 15 seconds. Walk 30 seconds. Repeat.

WEEK 2 - 25 minutes. 3-4x/week

Jog 30 seconds. Run 30 seconds. Jog 30 seconds. Run 30 seconds. Walk 60 seconds. Repeat.

WEEK 3 – 30 minutes. 3-4x/week

Jog 20 seconds. Run 20 seconds. Jog 20 seconds. Run 20 seconds. Jog 20 seconds. Run 20 seconds. Walk 60 seconds. Repeat.

WEEK 4 - 30 minutes. 3-4x/week

Jog 20 seconds. Run 30 seconds. Sprint 10 seconds. Jog 20 seconds. Run 30 seconds. Sprint 10 seconds. Walk 90 seconds. Repeat.

We’re all busy, but we NEED to MAKE time to do this. It’s less than an hour of your time. What can you quit to achieve your goals? Quit watching a TV program? Quit hanging out with a friend that’s not helping you achieve your goals? Quit going out to eat and spending money on crap? Quit playing on the internet looking up stupid stuff? What can you quit? What will you quit?

Try out this cardio and core training program at home on your own.

This core sequence is called "The Finisher." Watch the movie below and leave me a comment below to let me know what you think.




Sexy Back Core and Cardio Training for Rapid Fat Loss

Sexy Back Charity Boot Camps for Kelly Thurber and Family - Kri Chay - Kansas City

We had an awesome turn-out for the charity boot camp for Kelly Thurber and her family!!

We raised over $500.

The training session was mixed with those who were beginners of fitness, intermediate, and advanced.

I knew there was going to be a wide variety of fitness levels so I came prepared with a training program that was targeted to push the members past what they think they can do, plus burn tons of calories.

At the same time, it was safe and effective for each group of folks.

We tworked it out with Tabatas - 20/10's. 4 Rounds!!

It only took 19 minutes!!

The ladies killed it!!!!!

Below are the exercises we did in class.

Please feel free to perform these exercises on your own.

These are high-intensity exercises so do it at your own risk.

Beginner:

1) Bodyweight Squats
2) Upward chop/Downward chop/Diagonal Chop (R)/Diagonal Chop (L)
3) Bent-knee push ups
4) Squat to MB Shoulder Press

Intermediate:

1) 1 Squat Jump, then Deep Sandbag Plie Squats
2) Kri-Slide Alternating Push ups
3) DB Swings/Alternating DB Swings/1-arm DB Snatch/1-arm DB Snatch and Press
4) Band partner drills ==> Side Shuffles/Runs/Back-pedals/Side Shuffles



Core and Balance: Tabatas - 20/10's

Beginner:

Planks
Side Planks (R)
Floor crunch
Side Planks (L)

Intermediate: (Dynamic)

Planks
Side Planks (R)
Bicycle crunch
Side Planks (L)

This is your homework for the week. Do this twice this week, every other day at least.

Also, please leave a comment below and let me know how well this workout went for you!! Thanks!! Have fun!!

Tabatas Core Training - Around the World with Sexy Back Boot Camps and AYC Fit

Tabatas Dynamic Core Training - "Around the World" with Sexy Back Boot Camps and AYC Fit of Kansas City.

Greg Justice and I, Kri Chay are kicking butt again with core training.

It ONLY takes 4-minutes. Who doesn't have four minutes everyday?

This was actually done AFTER we had already done our 20 minute Tabatas routine with the tire flipping and sled pushing.

Watch the video and use this before or after a workout. It'll kick your butt!!

Do it and let me know how you feel afterward by leaving a "comment" below the video.