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