Urban HITT FITT Tabatas in Kansas City with Kri Chay, Greg Justice, and Sophin Sarin

Urban HITT FITT Tabatas in Kansas City with Kri Chay, Greg Justice, and Sophin Sarin

Tworkin' it out for rapid fat loss.  This is one of four rounds. 

Repeat this eight exercise set a total of four sets for an awesome, metabolism boosting workout.

High Intensity Fitness Training for Youth Fitness or Rapid Fat Loss - Tabatas

Tabatas

4 sets each series. 20-10's. Perform each exercise maximum effort 20 seconds ON, 10 seconds OFF. Tabata.

(click on picture to see larger view)

This is to be done with high intensity, for youth fitness training or rapid fat loss training.

Have fun!!

Sexy Back Boot Camps in Kansas City with Kri Chay

Around the World and Back Again!! Kick A$$ Return Workout

Kick a$$ workouts of the week!!

It was the beginning, first week of our return back to class after a one week break.

So, it's not TOO demanding on the body, depending on your fitness level.

Feel free to modify and make it more difficult or easier to your level.

Be sure to ALWAYS push yourself and make it intense!!!

Here it is:

Dynamic warm-ups: calisthenics

Start with Around the World Core Tabatas

Lateral Loading
2 sets. 45-15’s: Add heavy bands

You will alternate between 45 seconds of work and 15 seconds of rest through three exercises. Repeat these exercise for two total sets, and then move to the next tri-set series.

Days 1 and 3: 18 minutes each

1. Squat or Lunge with Chest band punches
2. Bear crawls on yoga mats - sagittal
3. Leg raises/Knee Ups

1. 1-arm DB swings – switch hands half-way (2 hands for beginners)
2. Alternating Side DB lunges
3. Figure 8’s V-sit or Russian twists

1. Band back pedals with partner – 3 step
2. Wall sits
3. Planks



2 sets. 45-15’s: Add jump ropes
Days 2 and 4

1. Bear crawls on yoga mats - Lateral
2. Single leg side DB raises
3. Vertical leg crunches

1. Clockwork lunges
2. Single leg hip extension – switch legs halfway
3. Jump Ropes

1. Alternating Front Step Ups
2. Front double leg hop to stabilization
3. Reverse Planks

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:



kri chay, kansas city, bootcamp, bootcamps, weight loss, lose weight, crunches, lunges, planks, Sexy Back boot camps, skinny jeans, tabata,

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:



kri chay, kansas city, bootcamp, bootcamps, weight loss, lose weight, fat loss, tabata, super bowl, saints, skinny jeans, push ups, rowing for fat loss, lunges, kickbacks, stretch, vegetable,

Sexy Back Boot Camps Challenge – Day 4 of 20 Day Challenge

Sexy Back Boot Camps Challenge – Day 4 of 20 Day Challenge

1) Flexibility:
Perform the following stretches today. 3 x 30 seconds each.
• Side lunge stretch each side
• Hip flexors stretch
• Bend over, hamstring stretch
• Full body stretch

2) Exercise:
Perform a 20-minute Tabata set. 20-10’s. Perform 20 s ON with 10 s OFF in 4-minute intervals. Rest one minute between interval sets. Choose four exercises, mixing upper body and lower body, and create a Strength Workout for yourself.

3) Activity:
Time your meals. Grab your phone and set it to go off/vibrate every three hours. Eat your breakfast, and set your alarm for every 3 hours from there. The first alarm should be your morning snack, next is lunch, next is afternoon snack, the next is your dinner, and last is an optional evening snack before bed. This should equal six small meals.

4) Nutrition:
Go through your pantry and determine whether a food item is healthy or if you need to find a substitute. Throw away everything that will not help your towards your fitness goals.

5) Be alone. Spend time with yourself for five minutes. Relax your mind and body by focusing on your breathing. Take deep breaths in through your nose and out your mouth.


6) 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:

Day 3 - 20 Day Sexy Back Fitnesss Challenge

Day 3 Challenge

Exercise:
CORE CIRCUIT - All Levels: Beginner and Intermediate (Dynamic)
3 sets - SLOW
3 X 30 Seconds Each. 10 Seconds Rest.

Planks
Side Plank - R
Bicycle Crunch
Side Plank - L
Mountain Climbers

Stretch:
Yoga moves - 30 seconds each
3 x 30 seconds. 10 second rest.

Downward Dog (butt in air)
Upward Dog (arch of back)
Yoga squats
Iron Cross
Scorpions (reverse iron cross, on stomach)

Nutrition:
Eat two to three healthy snacks
100-200 calories each. Good balance of protein and carbs.

Extra Bonus:
Cardio 20 minute Tabatas of your choice of 4 exercises, upper body and lower body mix.
20-10's. Perform 20 seconds ON, 10 seconds OFF.

If you have not completed some of the things on this checklist, make a note of what you still need to do in your food journal, and when you'll do it:

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

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.

Workout of the Day - Legs and Arms... Sexy Back Boot Camps Kansas City

Warm up and stretch out 10-15 minutes.

23-minute Training Session



Cardio: Tabatas – 20-10’s: Regular for Beginners and Dynamic for Intermediate

1. Running high knees
2. Butt kicks
3. Stationary Ali Shuffles
4. Fighting stance, jump squat and switch, (squat low and touch toes on every squat, explode up)

Repeat for 2-3 rounds
1-2-minute break



Core: Tabatas – 20-10’s: Regular for Beginners and Dynamic for Intemediate

1. Planks
2. Side Planks - R
3. Mountain Climbers
4. Side Planks – L

Repeat for 2-3 rounds
1-2-minute.



50-10’s: Arms Killer Training!! Three Rounds – 15 minutes straight. SLOW on the downward movement 4 seconds, and explode upward.

1. LEGS - Russian split squat - * switch half-way (one foot on bench, squat and touch shoes)
2. BICEP- Hammer Bicep DB Curls – 25 lbs total or more (Palms facing inward when curling)
3. BICEP- Single leg or Dyna Disc 1-arm DB Curls – 12 or 15 lbs
4. TRICEP- Tricep Dips on bench/chair - bodyweight
5. TRICEP- Single leg or Dyna Disc 1-arm DB Tricep Overhead Extensions – 10 lbs+

Repeat for 3 rounds

Cool down and stretch out 10-15 minutes.

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.

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

Winter Coats and Sexy Back Boot Camps in Kansas City

Every Saturday is a "fun" day of training at Sexy Back Boot Camps.

It was SOOOOO much fun for me to watch these ladies just totally kill it!!

This was a tough workout.

Winter time is coming so so fast!!

The average female gains 12 lbs of unwanted fat between the end of summer and New Years!!

Basically, they put on a special "winter coat" :) (not cool)

Ashley and Romy of the Presentation crew refuse to wear a "winter coat"!!

They've dropped a combined 18 pounds of fat in only four sessions at Presentation!!

How?

They are serious. They take their vitamins, follow the online nutrition plans, and train on off-days with cardio and Tabatas from the CD I handed out.

Simple. Super simple. Just follow the plan.

If you want to write your own plan and do what you have been doing prior to class... be my guest.

Make a commitment to yourself and to the other ladies of class, to come train with us and kick butt!

They kicked butt this past Saturday!!

It required cooperation between teams.

The "b" person had to finish their exercise before person "a" could stop.

Without compromising form, they were to do their exercises as fast as they could.

Totally fun for me to watch them dripping with sweat on the early 7:30 am class at GAGE.

Where were you at?

Come join us next time at GAGE on a Saturday!!

a. Squat Thrusts
b. Push-ups to bear crawl - 10 yards

a. Mountain Jumpers
b. Sandbag squats - 40 reps

a. Prone DB Push up Rows
b. Squat jumps (quick) - 60 reps

Monday's Training:

50-10's: 3 sets - vertical loading

a. Russian deadlifts with DB
b. Bent over DB Y's
c. suicides

a. Goblet squats
b. Wall sits
c. suicides

Try these out at home on our off-days or whenever you miss a class

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

Hardcore Cardio and Strength Tabatas

Hardcore Cardio and Strength Tabatas

Here are the workouts from this past Monday.

If you couldn't make it to class, print this out and do it.

Tabatas - Intermediate Cardio

1) Front Box Jumps
2) Stationary Running High Knee
3) Front power step ups
4) Mountain Jumpers

Tabatas - Intermediate Strength

1) Alternating DB Side Lunges
2) Push ups with hands on DB handles
3) Single leg, bent over 1-arm DB Row (R)
4) Single leg, bent over 1-arm DB Row (L)

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!

4-minute Fat Loss - Basement Training with Coach Kri Chay of Kansas City

Basement Training with Coach Kri Chay - Kansas City Sexy Back Boot Camps

I train just like you train.

I do my training at home to MY intensity level.

You need to train to your intensity level every time you train.

Stop making excuses and just do it!!

Check out my video from yesterday, tworkin' it out in my gym.

Please leave a comment below the video and let me know what you think ==>



Go to my OFFICIAL website to read more about the best ladies training in KC <==

Sexy Back Charity Boot Camps - The Children's Place Workout

Workout for The Children's Place Workout.

For anyone who wants to join us on Saturdays, please do so.

We do our charity boot camps majority of the time in the Brookside area of KC.



This is an awesome event which helps raise money to help the youth victims of TCPKC - The Children's Place of Kansas City.

If you couldn't make it to train with us, try these tabata workouts at home.

Be sure to download the FREE workout audio in a previous blog post below to go with these workouts. It's a special Michael Jackson tribute audio. R.I.P.

Beginner: 8 sets ==> 2 sets, rest 1 minute. Repeat for 8 total sets.

1) Supine DB Flyes
2) Stagger stance bent-over DB Rows
3) Standing DB shoulder press
4) DB squats

Intermediate: 2 sets each group. Rest 1 min. Repeat.

Just push play on the audio and melt the fat away!!

1) Front lunge hops
2) Push ups
3) Alternating side lunge hops
4) Push ups

1) BB Hammer Curls
2) Partner band side shuffles
3) BB Hammer Curls
4) Partner band side shuffles

1) Front lunge hops
2) Push ups
3) Alternating side lunge hops
4) Push ups

1) Single leg overhead DB tricep extension (R)
2) Close grip negative push ups
3) Single leg overhead DB tricep extension (L)
4) Close grip negative push ups

Have fun with these and twork it out at home baby!!!

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.

Like A Virgin? This Is Not Her First Time

Like a virgin? Well, this wasn’t her first time trying to get a kid from Malawi across the border and into the States. Material Girl Madonna has been denied adoption of another Malawian kid. Angelina Jolie has a few adopted kids (and one is Cambodian), why not let Madonna have another?



Whether you like her music or not, you have to admit that Madonna is one of the baddest females in the industry and one the hardest workers. Her whole career has been a rollercoaster. Amongst all this drama, she always makes time for fitness.

In the music industry, you have to look good or else you will not survive. Does she workout because she has to or because she wants to? We can guess “why” but “how” does she “find” the time to add exercise into her tough schedule?

It’s easy. She “MAKES” time for health and fitness.

Daily Tips for You and Madonna:

Planning – Madonna’s schedule is crazy busy. Plan your day, week, month. Every minute of every hour is accounted for. Everyday, like clockwork, she works out at the same time. Have a plan!

Cosnsistency – Twork it out!! If this is your first week of training with Sexy Back Boot Camps, keep it rockin’!! My goal is to teach everyone on the team to create a realistic goal and reach it. The Sexy Back formula works for everyone, as long as they’re consistent.

Change – 2009 is the Year of Change. Constantly changing routines will force your body to progress and drop the fat. Mixing our daily high intensity classes with moderate cardio such as dancing, jumping rope, or running on a trampoline will definitely get you to your goals faster.

Nutrition – Knowing what to eat and when. Timing and balancing of your foods is just as important as what you put into your body. Madonna has cut out all processed foods. Eating “good” does not have to take much time or cost much. Learning how to do it is the challenge. She cycles her carbs, where she’ll eat only whole grain carbs in the morning and only carbs from veggies in the evenings. By doing so, the unburned carbs will not turn into fat in the middle of the night.

Madonna’s Daily Sample Menu:

Breakfast

1 cup Kashi (wholegrain) cereal, with 1/2 cup plain - or vanilla - nonfat rice milk

Lunch

3 oz grilled chicken breast - or fresh turkey breast (no deli meat!) - with 1/2 cup each of chopped cucumber and tomatoes

Snack

1 cup mixed berries (preferably raspberries, blackberries and blueberries)

Dinner

1 cup organic pasta with 1/2 cup steamed spinach

Madonna's Daily Sample Menu 2:

Breakfast

1 cup Kashi cereal, with 1/2 cup plain-or vanilla-nonfat rice milk

Lunch

2 hardboiled eggs with 1/2 cup each of baby carrots and cherry tomatoes

Dinner

3 to 5 oz grilled sea bass with 1/2 cup steamed spinach

If Madonna has four minutes to workout:

Strength and Cardio Workout- Tabata Intervals: Select two body weight cardio exercises (eg. stationary running, jumping jacks, squat thrusts, alternating split jumps, ice skaters, etc.) and two total body strength exercises (eg. squat to presses, deadlift + curls, lunge + curl to press, DB swings, etc.) and perform 20 seconds on, 10 seconds off for four straight minutes, followed by a one-minute rest. Alternate between a total body strength exercise and a cardio exercise.



For sample Tabata routines, click the links below:

Strength <== CLICK HERE

Cardio <== CLICK HERE

The entertainment industry is psycho and those involved like Madonna are always running around like chickens with their heads chopped off. Of course there are days when everything is thrown off course, but if they didn’t have a plan, they would fail in what they do. Many of us are busy but I know you can squeeze at least four minutes a day into getting your groove on and tworkin’ it out at home or when you’re away from the gym.

Have fun working out and becoming sexy!!

Honestly, I think she should go and try to adopt a Cambodian kid, they’re so cute!! ;)

PS - Please leave a comment on your take on this.

Sexy Valentine’s Day Couples Bedroom Workout

For most people Valentine’s Day is an excuse to eat chocolate, spend tons of money out on the town, or hook-up with someone . The biggest complain I hear about relationships is that they’re boring and the same old same old. Why not mix things up this V-Day with a fun workout you can do in the comfort of your home with your significant other?


Today I am going to demo the concept of partner training. Partner training is essentially a workout that involves performing joint exercises with at least one other person or more. There are a ton of benefits to partner training, including:

1.) Social Support and Accountability

2.) No Equipment Needed

3.) Provides a Ton of Variety

4.) Drives Better Results and Builds Competition

5.) FUN, FUN, FUN!

Partner training definitely spices things up in our boot camps from time to time. The inner freaks seem to come out of the woodwork whenever people workout with someone else- you are simply pushed to the limit and there is no better way to make your body change and break out of a frustrating training rut. My clients and I always joke that we hear the most ridiculous grunts and animal sounds during partner workouts. Yeah man, that’s what I’m talking about!



But, being that it’s the most important holiday of the year (yeah man, I was laying down some serious sarcastic undertones there), let’s make today’s partner training workout a little more intimate.

So grab your loved one and rock this bad boy out!

The Valentine’s Day Workout for Couples - Tabata Style Partner Training

This 20-minute total body partner workout will consist of all body weight-based exercises. For each exercise at each outlined station below you will alternate between 20 s of work and 10 s of rest. You will repeat this 30-second sequence eight times for four total minutes followed by a one-minute rest and transition before moving on to the next station listed:

Exercise #1- Partner Push-ups

Exercise #2- Partner Resisted Alternating Lunges

Exercise #3- Partner Resisted Planks

Exercise #4- Partner Leg Presses



Now go ask someone to be your valentine and twork it out for them! They say that sweat-driven pheromones are one of nature’s most powerful aphrodisiacs... you tell me ;)

And of course, enjoy a little post-workout dip in the hot tub or bath tub!