500 Challenge Workout with Sexy Back Boot Camps in Kansas City

300, 400, or 500 Challenge Workout with Sexy Back Boot Camps in Kansas City

Perform 30, 40, or 50 reps of each exercise. Start at #1 and go to #10. See if you can finish one set of 30's within 15 minutes, 40's within 20 mins, and 50's within 25 mins. Beginners, start without weights. Add weights for intermediate and advanced.

Here's your challenge!! Let's start!!!!

1. Goblet squats with weight – 20 lbs+
2. Negative or regular Push ups
3. Walking lunges with twist – 10+
4. Bent over 1 arm DB Row – 20 +
5. Ice Skaters – each side
6. Single leg front DB raise – 15 +
7. Squat Jumps (with dumbbells) – 10+
8. Single leg Alternating 2 arm DB Hammer Bicep curls – 15+
9. Alternating DB Front Step ups – 10+
10. Single leg 2 arm overhead DB Tricep Extension – 10 +

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March 2010 Sexy Back Boot Camps Fitness BINGO Contest

March 2010 Sexy Back Boot Camps Fitness BINGO Contest with Kri Chay of Kansas City

The winner of the challenge wins Black Eyed Peas tickets to the Sprint Center in KC Wednesday March 24, 2010!! Two floor seats right up front!!



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Day 8 of 20 - Sexy Back Boot Camps in Kansas City Road to Skinny Jeans

Day 8 of 20 - Sexy Back Boot Camps in Kansas City Road to Skinny Jeans

The Saints came marching, in Super Bowl 44!!

Now, it's back to the real world. Too bad for Dallas Clark and the Colts.

Alright, here's the new challenge below for Monday February 8, 2010.

Accumulate 15 minutes of walking up stairs or hill-climbing/running. You can also use the stairmaster in the gym.

Exercise:
Spend 10 minutes doing abdominal work. You can do three sets of Tabatas Around the World Core Training or do an ab routine of your own.

Around the World – 20 seconds ON, 10 seconds OFF.

1. Plank
2. Side planks – R
3. Bicycle crunches
4. Side planks – L

Flexibility:
Do these stretches throughout the day. Spend at least 5 minutes on these stretches.

1. Cat stretch
2. Bend over, hamstring stretch (right over left, and left over right)
3. Bridge
4. Downward dog to upward dog yoga stretch

Nutrition:
Eat at least one serving of fruit with ever meal and snack today. (Only on low or high carb days)

Approved Fruits:
Cherries
Grapefruit
Prunes
Apricots, dried
Apple
Peach, canned in juice
Pear, fresh
Plum
Strawberries
Orange
Peach, fresh
Pear, canned
Grapes

Mental Challenge:
3-minute meditation and relaxation

Record your workouts and meals in your food journal

If you haven't completed some of the things on this checklist, make a note of what you still need to do and when you'll do it:

If you did complete all the assignments, write down what you found the most challenging and why:



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Day 7 - Sexy Back Boot Camps 20 Day Challenge to your Skinny Jeans

Day 7 - Sexy Back Boot Camps 20 Day Challenge in Kansas City

Let's get back into those skinny jeans!!

It's Super Bowl Sunday - the Saints vs the Colts. Who will win??

While watching the Super Bowl or TV, get up during every commercial break and walk around, stretch, or exercise.

Exercise:
Tabatas – Perform 3 sets of 20 seconds of the following exercises with 10 seconds rest between exercises with maximum effort. It will take you only 12 minutes.

1. Push-ups
2. Bodyweight squats
3. Bent over Dumbbell (DB) rows
4. DB Alternating reverse lunges
5. 2-arm DB overhead shoulder press
6. DB 2-arm hammer curls
7. DB Side lunges
8. DB tricep kickbacks

OR:
Do another workout that you’re familiar with.

Flexibility:
Do 15 minutes of stretching of your own flexibility routine.

Nutrition:
Try at least one fruit or vegetable that you’ve never tried before OR one that you haven’t had in a long time.

Before you go to bed, take five minutes and write down at least 5 things you accomplished today and at least 5 things you’d like to accomplish tomorrow.

If you haven't completed some of the things on this checklist, make a note of what you still need to do and when you'll do it:



If you did complete all the assignments, write down what you found the most challenging and why:



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Day 5 of the Sexy Back Boot Camp 20 Day Challenge

Sexy Back Boot Camps Challenge – Day 5

Move Move Move... Or sit sit sit...

Which verb is going to get you to your sexiness?

Exercise:
Perform 30-45 minutes of medium intensity, steady-state moderate cardio. You can split the times throughout the day. Example: Jog 4.5 mph on treadmill at level 1 incline for 20 minutes in the morning. Then, jog outside for 20 minutes.

Flexibility:
Stretch 30 seconds each body part/stretch.
• Neck (pull down, side, side, back)
• Standing trunk rotations
• Single leg arm circles, each direction

Nutrition:
If you go out to eat today, go online first and find a restaurant nearby that has their nutritional info. Choose the healthiest meal out of this online menu.

Relaxation:
5-minute meditation. Print off or cut out a picture of a destination or vacation resort you would rather be than at your current location. Keep this with you at all times to remind yourself to take a “vacation” everyday.

Record your workouts and meals in your food journal.

If you have not completed some of the things on this checklist, make a note of what you still need to do and when you will do it:




If you completed all the assignments, write down what you found the most challenging and why:

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. ==>

==============

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

Challenge Winners and 2010 New Year

A contest was given to all my clients 8 and 12 weeks ago.

Actually, it was two contests.

One was called Fitness BINGO and the other one was Sexy Back Boot Camps Shape Up Challenge.

This was both for me to see who was really dedicated to themselves and to my program.

Clients always ask for tips and tricks to drop the fat and raise their metabolism, always wanting the easy way.

Here's a tip for you.... REAL fat loss takes dedication and commitment.

If I could invent a pill for everyone to drop the fat the REAL way, I would never have to work again.

If coming to class and getting your butt whooped was easy, everybody would be doing it.

But it's not.

I had over 100 new trial members come to camp in the month of December.

A little over 60 has survived and are staying with the other Sexy Sexies.

Congrats to those who are willing to take the next step towards a healthier, sexier lifestyle.

I wish luck to those who quit... you'll need it.

If training with us wasn't going to help you, next to nothing ever will.

The cost of training will increase after the New Year.

So if you want to save some money and want a REAL, efficient way of dropping the fat forever, you need to join our class for 2010 ASAP.

If you fell off the wagon and want back on, come on back into our training sessions.

Login ==> HERE <== if you already have an account or...

Creat an account ==> CREATE ACCOUNT

Go to the Store tab and choose the package that works best for your budget and schedule.

Prices will increase after the New Year January 2010, so sign up TODAY!!

Only THREE ladies finished both the BINGO sheet and the Shape Up Challenge. They've won 30 and/or 60 minute massages from Bolero Salon in Independence.

Joni Beem from the GAGE crew
Kim Felz from the St. John's/Nativity crew
Liz Baker from the St. John's/Nativity Crew



The were others who completed at least one challenge and won a $25 Dicks Sporting Goods Gift Card:

Deanne Spehar
Kelly Thurber
Wendy Greashaber
Jennifer Noland
Rebekah Davis

Fat Slaughtering Workouts at Sexy Back Boot Camps

=========================



Thursday 12/10/09 Workout

CORE: - 20-10’s – 3 sets

1. Reverse crunch
2. Bird dogs
3. Reverse crunch
4. Bird dogs


STRENGTH:

BEGINNER:

4 Sets – 50-10’s

1. Mountain climbers
2. Reverse Lunges
3. Lateral Shuffle to ground touch – 10 yards (stay low)
4. DB Diagonal Chops
5. DB Russian Twists


INTERMEDIATE

4 sets – 50-10’s

1. Mountain sliders
2. Front Lunge to DB Bicep Curls – 10 lbs +
3. Band Running/Back pedal/side shuffle/side shuffle
4. 1-arm DB Swings/Snatch – 20 lbs +
5. Ice Skaters

========================

Saturday 12/12/09 Workout

STRENGTH EXERCISE - 50-10's

Chest a. Bent Knee Push Ups Variations *
Core b. Vertical Leg crunch Variations *

Back a. Bent-over 1-arm DB Row * switch half-way
Core b. Grasshoppers

Shoulders a. Squat to DB Bicep Curl and Shoulder Press
Legs b. Russian Split Squat – Right leg

Triceps a. Tricep Dips
Legs b. Russian Split Squat – Left Leg

Cardio a. Fighting stance squat jumps – touch every other
Cardio b. Ice Skaters or Yellow bag Pushes


CORE Around the World * Variations

Fitness Myths Busted - December/January Issue of Kansas City Fitness Magazine

Fitness Myths Busted - December/January Issue of Kansas City Fitness Magazine -

By Kri Chay - PES, CES
Sexy Back Boot Camps

1. THE TRADITIONAL MODERATE CARDIO EXERCISE IS THE BEST WAY TO BURN FAT MYTH
a. You will not find a vacant treadmill across the nation from New Years through around Valentines Day. Aerobic cardio exercises should be intense, brief, and varied if you want to maximize your fat burning efforts. Start with walking and then speed it up every week.



2. THE STARVING YOURSELF IS THE BEST WAY TO LOSE WEIGHT MYTH
a. If you want to downshift your metabolism, starving yourself is the quickest way to bring your weight loss efforts to a standstill (Not to mention unhealthy). Your body wants to hang onto fat if it feels like it’s not getting any food. Eat small portions spread through the day to keep the metabolism revved up.



3. THE AB EXERCISES ARE GOING TO TIGHTEN, TONE, AND FLATTEN MY TUMMY MYTH
a. Avoid the mat, burn more fat. Huddles are going to be formed around the mats in every gym after the New Year. Do yourself a favor and burn more calories doing total body exercises to bring sexy back. Stay away from the mat. Try this exercise: Squat to 2-arm Dumbbell Shoulder Press

VEGAS, Baby and you would have been proud...

The title were the words from client Mary Rembold of St. John's and here is an email from her.

After reading it, please leave a comment below. Let us know how you think she did.

Were her choices bad or good?

============

Kri and Dorn,

OK, so I went to Vegas for 4 days and I only had one cheat meal…. Plus a few drinks, but all in all, I did GREAT. I did not Journal, I took pictures!

Attached are photos of all my meals I bought except the fancy restaurant where we split a 12 oz sirloin and a lobster tail, and bread pudding with bourbon sauce for dinner – absolutely the only meal I have felt guilty about in 8 weeks.

There were two other breakfasts, but they were coffee, banana, yogurt….

But otherwise:

Monday:
Dinner 1: (pic) Broiled Tilapia, side salad w/ fat free dressing, rice, Rum & diet coke.

Tuesday:
Breakfast, coffee banana granola bar
Lunch 1: (pic) That’s a Portobello Burger on whole wheat bun, same side salad, beer… gave my chips to Hubby!
Buffet Dinner (pic) – 2 shrimp, salad, asparagus, pita bread with Hummus, Crystal Light iced tea.

Wednesday:
Buffet Breakfast (pic) – Fruit salad, banana, oatmeal with raisins, walnuts, and 1 TBS syrup, coffee. There’s a ½ mini bagel and lox on the plate, too. Didn’t eat it.
WORKED OUT - ran/walked 2 miles in 29 minutes… including warm-up and cool down and did one 8-minute Tabatas for core.
Big Dinner out!

Thursday:
Breakfast: Banana, granola bar, coffee
Snacked on raisins, pretzels when we drove to Hoover dam
Ate a granola bar and some peanuts on the plane
Ate homemade chicken vegetable soup & crackers when we got home at midnight.

I know it would have been nice to get more protein, but I’m glad I didn’t use that as an excuse to eat some fast food junk.


I took Nutri-grain bars, raisins, and whole wheat pretzels with me in case I got famished.

I need to weigh and measure tomorrow. I know I’ve made progress…. My clothes fit it…. Some of the previously “too tights”, are getting to not just fit, but be loose. Oh and the anniversary dress, I had planned to take and wear with a girdle… was almost too big!

$20 Holiday Special with Sexy Back Boot Camps in Kansas City!

Limited Time!!

$20 Holiday Special with Sexy Back Boot Camps in Kansas City!

Special ends Saturday night 11/2809 at 11:59 pm CST!!

Sign up TODAY!!

Sexy Worldwide Charity Boot Camp Strength Intermediate

Sexy Worldwide Charity Boot Camp Strength Intermediate



First Ever Worldwide Charity Boot Camp Workout with Sexy Back Boot Camp for Charity. Kri Chay, owner of Sexy Back Boot Camps, Belton Lubas of Seattle, WA with Strong and Sexy Boot Camps, Sophin Sarin of Des Moines, IA with Twork It Out Fitness Boot Camps and Val Fujii of Folsom, CA with Superwomen Boot Camp to form a nationwide charity boot camp to raise funds to assist the thousands of victims of the recent Philippines and American Samoa disasters.

Rapid Fat Loss Worldwide Charity Boot Camp - Strength Beginner

Worldwide Charity Boot Camp - Strength Beginner





First Ever Worldwide Charity Boot Camp Workout with Sexy Back Boot Camp for Charity. Kri Chay, owner of Sexy Back Boot Camps, Belton Lubas of Seattle, WA with Strong and Sexy Boot Camps, Sophin Sarin of Des Moines, IA with Twork It Out Fitness Boot Camps and Val Fujii of Folsom, CA with Superwomen Boot Camp to form a nationwide charity boot camp to raise funds to assist the thousands of victims of the recent Philippines and American Samoa disasters.

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

Sexy Back Client Drops One Dress Size in One Month

Sexy Back Boot Camps Testimonial Heather Connors

Bringing Sexy Back with Bob Harper

Sunday was crazy!!

It was a little chilly too.

We stood outside in the cold from 12:15 pm - 4 pm.

To stay warm, I had a few ladies doing lunges and trunk rotations.

The Dr. Oz crew was pretty cool.

Dr. Oz wasn't there.

The lady leading the group, Samantha, was rockin' it!!

We had to wait, and wait, and wait...

While we waited, we had some refreshments!

They were actually pretty good.

They had hot water for the different green tea packets.

And hot apple cider (a little too sweet for me)

And apples, oranges, bananas, and granola bars.

Oh... and almonds.

So, overall, not too bad.

BUT for the Dr. Oz crew, they had Buca di Beppo!!

They stood there, by the weight and fat loss contestants, made them stand in the cold weather, while they ate their hot, high calorie "Italian" food in front of them.

Not cool.

Oh well. We finally got in a workout with Bob Harper.

Here was his workout:

Side planks with up/downs (both sides)
Planks (alternating single leg)
Push-ups
Isometric squats (squatted, every 20 seconds, went one inch lower for 4 rounds)
Floor crunch
Vertical leg crunch
Run to flag pole and back (a little over quarter mile total)

That was it!!

It was fun and the ladies and men doing the KC Challenge was awesome!!

I met a few ladies from Springfield, Illinois that seen me online which was pretty cool - Dustie and Melissa.

Check out my Facebook page for more pics ==> http://www.facebook.com/kri.chay?ref=profile

Heart Attack Sexy Back Workout of the Week

Heart Attack Sexy Back Workout of the Week


This is a crazy, cardio/strength workout. It freakin' rocked and tworked some ladies pretty good!!

These were 50-10's. Alternate between one set of strength, then cardio, then back to strength, then to cardio without any rest in between.

This is for the Intermediate to Advanced. Beginners, feel free to take a break at anytime.

Strength:

1. CORE- Alternating high-fives in push-up position (no push-ups)
2. LEGS- Sumo squat to sumo squat jump... repeat (touch hands to the ground, feet wide with toes pointing out)
3. CHEST- Bent-knee push-ups
4. CARDIO- Partner Resistance back pedals (switch partners half-way)
5. CORE- Grass hoppers

Cardio:

1. Zig zag 6 cones - Run, back pedal, repeat...
2. 10 Star jumps
3. Speed Ladder: In In, Out Out

Repeat for 5 minutes straight.

Be sure to get your post-workout supplement in right after the workout. Also, be sure to do your moderate cardio immediately post-workout to maximize your fat burning potential - at least 20 minutes with heart rate at 60-70% of max heart rate.

5-Minutes of Sexiness - Underground Training with Sexy Back Boot Camps Kri Chay and Miss Jude

Underground Training with Sexy Back Boot Camps Kri Chay and Miss Jude.

Watch this video and do this quick 5-minute workout at home to knock-off that hard to lose weight and nasty fat!!



Please leave a comment below

Hot 103 Jamz Kansas City with Sexy Back Boot Camps - Kri Chay and Tony G.

I love giving to charity. That's exactly why I started my business... to help others out.

I usually do my charity camps in Brookside but this one is more special to me personally because it's for a client and friend.

My client Kelly lost her grandson who was 2 months old on July 4th, 2009 and I wanted to offer a charity camp in her grandson's honor.

Just like many of you, where I come from we celebrate and honor death.

Cambodians, we take care of our people and give our sorrow and time of mourning but we also celebrate it with a party!!

So tomorrow, Saturday July 18th at 9:30 am, I want to see everyone there 15-30 minutes early at GAGE with their kids and husbands and boyfriends and girlfriends help celebrate the passing of Kelly's grandson Dhaleion Jzion Malik Thurber.

To join the boot camp class it's $15 per person. Men and Women.

I will see you there!!

REST IN PEACE.

Hot 103 Jamz in Kansas City helped me promote the camps LIVE on air Wednesday July 15th.

I want to thank Rich McCauley, Tony G., and Kenny Diamondz for taking the video

Check out the video here (I was nervous, can't you tell?)

More Crazy Sexy Workouts with Sexy Back Boot Camps in Kansas City

More Crazy Sexy Workouts with Sexy Back Boot Camps in Kansas City



7/9/09

Series 1:

1) Sandbag Plie Squats
2) DB Alternating Side Lunges
3) Reverse crunch
4) Suicides
5) Tricep dips

Series 2:

1) Partner Band Rows
2) Bent over 1-arm DB Row
3) Front power steps ups
4) Grasshoppers
5) DB Skullcrushers

7/13/09

Series 1:

1) Negative push ups
2) Partner band chest press
3) Vertical leg crunch
4) Jumping jacks
5) Dynamic planks

Series 2:

1) DB shoulder press
2) Single leg 1 arm DB side raise * switch half-way
3) Bicycle crunches
4) Jumping jacks
5) Dynamic planks

Tire flipping, sled pushing, band shuffling, and MB slamming with Sexy Back Boot Camps in Kansas City

Tire flipping, sled pushing, band shuffling, and MB slamming to bring sexy back in Kansas City!!

That's what Greg Justice of AYC Fit, his son David, and I, Kri Chay were doing this past Friday.

(I'm still sore in the back, forearms, and traps... don't you feel sorry for me ;)

After you watch the video, please click on "comments" and leave us a message.

Check out the video below!

Awesome Rapid Fat Loss Training Routines with Sexy Back Boot Camps in Kansas City

7/6/09

Arms Strength training workout: SET – Stage 2 training. 50-10 Exercises. 2-3 sets.
Finish each series, then switch.

Series 1:

1. 2-arm barbell hammer curls
2. Single leg alternating DB curls (palms up)
3. Jumping jacks
4. Thai kicks
Repeat

Series 2:

1. Close grip negative push ups
2. Single leg 1-arm overhead DB extensions (R )
3. Single leg 1-arm overhead DB extensions (L )
4. Thai kicks
Repeat

7/8/09

All bodyweight exercises: Vertical loading. 60 seconds each, NO rest til series is finished. 2-3 sets.

Series 1:

1. Negative push ups
2. Bent knee push ups
3. Bodyweight squats
4. Isometric Squats (squat and hold)
Repeat

Series 2:

1. Vertical leg crunch
2. Leg lifts
3. Prone Iso supermans
4. Planks
Repeat