Sexy Back Spartacus Workout

Spartacus Workout
45-15
The "real" Spartacus Workout is 60-15's but I was being nice today!!

Intermediate:

1. Goblet Squat
2. Mountain cross climbers
3. 1-arm DB swings (switch half-way)
4. Push up to rotation
5. Lunge hops
6. Bent over DB Rows – (elbows out)
7. Alternating DB side lunges
8. DB Renegade rows
9. Front Lunge with DB twist (switch half-way)
10. DB squat to shoulder press


Beginner:

1. Prayer squats
2. Mountain climbers
3. Upward DB Chop
4. Bent knee push ups
5. Alternating front lunges
6. Bent over DB rows (elbows in)
7. Alternating side lunges
8. Renegade rows
9. Front lunge with twist
10. Standing DB shoulder press

12 Pounds Dropped in 3 Weeks - Sexy Back Style in Kansas City

Blast Away Fat and Drop the Weight to End 2009 in Sexy Style Kansas City!!

12 Pounds Dropped in 3 Weeks - Sexy Back Style in Kansas City

We here at Sexy Back Boot Camps are DEFINITELY the TOP fitness company in Kansas City.

I have to give credit to my lovely ladies.

Today, we did measurements on ten ladies from my Nativity crew.

The smallest loser was 3 lbs of nasty, unwanted fat.

The BIGGEST LOSER was 12 lbs of nasty, unwanted fat.

All of these ladies did this in ONLY 3 weeks!!

No joke!! Do you know how they did it?

After looking back at everything we do, it was having them be accountable with their food journals, AND committing to the program on all 5 components:

Nutrition
Cardio
Resistance
Vitamins and Supplements
Professional Assistance

Here is a sample training session for the Beginner and Intermediate crew:

Take some notes and do this workout during the Christmas break on Monday, Wednesday, and Friday for the next two weeks. Choose your fitness level. ==>

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Click HERE to Download Your FREE 50-10 Holiday Track by my buddies BJ and Topher at Workout Muse

60-60’s – Perform each exercise for 60 seconds, and move down the list to the next one. Repeat for total of 4 sets.


Beginner: Vertical loading – 4 sets for total of 24 minutes
60-60’s

1) Bent knee push-ups
2) Planks
3) Prisoner squats
4) Wall sits
5) Squat to DB Bicep Curl and Shoulder Press
6) DB Floor Russian Twist



Intermediate: Lateral Loading – 3 sets each series. Do 60 seconds the first exercise, 30 seconds each exercise afterward. 60-30-30.

a. DD 2-arm DB Flyes – 10+
b. Jumping Jacks – 30 seconds
c. Yoga squats but switch on the 3rd set

a. Prone DB Renegade Rows – 10+
b. Reverse lunge to Front kicks (R) – 30 seconds
c. Reverse lunge to Front kicks (L) – 30 seconds

a. Prone Lateral Speed Ladder Hand walks – 60 seconds
b. Alternating Side lunges – (R) 30 seconds
c. Alternating Side lunges – (L) 30 seconds

a. Single leg DB Romanian Deadlifts * switch legs every round
b. Squat Jumps – 30 seconds
c. Yoga squats but switch on the 3rd set

Click HERE to Download Your FREE 50-10 Holiday Track by my buddies BJ and Topher at Workout Muse

CORE BONUS: 20-10's - 4 minutes.

Around the World * Dynamic

Sexy Back Boot Camps Warrior Workouts

Cardio: Tabatas – 30-10’s:

1. Alternating Lateral Squat jumps
2. MB Russian Twist
3. Alternating Lateral Squat jumps
4. MB Russian Twist

Repeat for 2 rounds

Core: Tabatas – 30-10’s:

1. Grasshoppers
2. Alternating T-Stabilization (push up position)
3. Grasshoppers
4. Alternating T-Stabilization (push up position)

Repeat for 2 rounds

Strength: Tabatas – 30-10’s:

1. MB Diagonal Chops
2. Front Lunge to MB Twist - R
3. MB Diagonal Chops
4. Front Lunge to MB Twist – L

Repeat for 2 rounds

Strength: Tabatas – 30-10’s:

1. Squat Thrust or Burpees
2. Alternating vertical Leg crunch
3. Negative Push ups
4. Leg raises

Repeat for 2 rounds

Crazy Sexy Cool Workouts for Rapid Fat Loss

Crazy Sexy Cool Workouts and Tabatas for Rapid Fat Loss



30-30's

Alternate between 30 seconds of work and 10 seconds of rest for each exercise in the following circuit: 3 sets each series.

Series 1: Chest and Core
a. Push-up to rotation
b. Prone plank walk-outs

Series 2: Legs
a. Prisoner squat jumps
b. Iso-squats (squat and hold)

Series 3: Total body and Core
a. DB squat to curl and press
b. Reverse crunch

20-10's:
Around the World ==>

a. Plank
b. Side Plank (R)
c. Bicycle crunch
d. Side Plank (L)

MDT - Muscle Development Training

20-10's:
Alternate between 20 seconds of work and 10 sec of rest for each exercise in the following circuit:

a. Barbell hammer curls
b. DB Tricep overhead extension

2 sets for a Total of 8-minutes. Repeat this 1-minute sequence for a killer 4-minute home workout, Rest 60 seconds, Repeat...


20-10's:
Alternate between 20 seconds of work and 10 sec of rest for each exercise in the following circuit:

a. Push-ups
b. Side power step ups

2 sets for a Total of 8-minutes. Repeat this 1-minute sequence for a killer 4-minute home workout, Rest 60 seconds, Repeat...

Sexy Back Boot Camps - Kri Chay

First Week Back for Sexy Back Boot Camps

We had an awesome first week back to our high intensity training classes!!

There were a lot of new faces in the mix, including Dina, Laura, Deanne, Julie, Tracey, and about forty other ladies.

All of whom are in my Sexy Back program to bring sexy back!!

Check out the training we did during the first week.

We burned tons of calories, weight, and nasty fat.

There's a lot of information here, so take some notes.

Cardio Tabatas:
Jumping Jacks
Front cone hops
Running high knees
Mountain climbers

Core Tabatas:
Planks
Side Planks (R)
Vertical Leg crunch
Side Planks (L)

Strength Tabatas:
Squat jumps
Dynamic planks
1 arm DB swings
Partner band running

Strength 50-10s:
Negative push ups and switch to Planks 1/2 way
DB Bicep curls and switch to DB shoulder press 1/2 way
1 arm DB Overhead Tricep Extension *
Single leg squats (R)
Single leg squats (L)



PHA Training:
Bodyweight squats
Push ups
Walking lunges
Bent over 1 arm DB Row
Suicides
Single leg front DB raise
Sandbag squats/jumps
Single leg 1 arm DB Hammer Bicep curls
Box Jumps
1 arm overhead DB Tricep Extension
Hill Sprints

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!