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!
Rapid Fat Loss Workouts for Rainy Days - Kansas City
This post is gonna be huge.
And by that I mean I have workouts for you to do at home and a home video.
These workouts are designed to maximize your time in the "gym" or wherever it is you train.
I don't know about you, but when I train, I train for a purpose.
Right now, I have many clients who are still going on vacation.
School starts today for some of you which means the kids go back to school and that leave you with more time to plan your day and focus on training.
Copy these workouts onto paper or just copy and paste them.
More importantly, be sure to have fun while doing these and have an end goal in mind when performing each exercise.
Why are you doing this and what is your purpose?
Tabatas 20-10's: Stage 2 - 16 minutes - Chest, Total Body, Legs
1) Push-ups 2) Supine floor DB flyes with hip extension 3) 1-arm DB Swings *switch arms next round 4) Front step ups or Front Lunges
Perform 2 sets, rest one minute, repeat for 4 total sets.
Tabatas 20-10's: Stage 2 - 16 minutes - Shoulders and Back
1) Single leg DB Shoulder Press 2) Bent over DB T's 3) Partner 2-arm Band Rows 4) Bent over DB Y's
Perform 2 sets, rest one minute, repeat for 4 total sets.
50-10's: Stage 2 - 16 minutes
1) Negative Push ups * Planks 1/2 way through 2) Supine floor DB flyes with hip extension * Bicycle crunches 1/2 way 3) Single leg DB squats (R) 4) Single leg DB squats (L)
Perform 4 sets total
Video At-home Workout: 20-10's
1) Squat Jumps 2) Bench Press 3) Front Power step-ups 4) Pront Ball Planks * Dynamic
Rapid Fat Loss Workouts for Rainy Days - Kansas City
(You’ll have to watch it on Youtube as Good Morning America won’t let me post it on the blog. Once you’re done be sure to come back to the blog and read the rest of this post. )
Actually back in January 2007 I did a similar thing.
I was never fat so I began my quest to gain weight.
My goal was to see how much I could gain from January to May.
In 16 weeks I put on 19 lbs.
16 pounds of it was muscle and 4 pounds of fat.
I was freakin' HUGE!!
Muscles were poppin' out everywhere, but nothing like this dude.
He had other things popping out.
Why did he do this?
Is it just to get on TV and become famous?
Do you think he will truly understand his clients better?
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
Fat loss expert, Certified Personal Trainer, and Owner of KC180Fitness LLC in Kansas City. I love burning fat off students with my Rapid Results Program and help bring confidence to themselves,the way they look, and the way they feel...while having FUN!
