The Body Transformation Mini Circuit & *Live* Fat Loss Workout Hey everybody, I m Dr. K or Dr. Kareem Samhouri, and I m here to teach you how to lose weight for ever. I mean it. The bottom line is, once you establish a starting point in education related to your fat loss and fitness goals, nothing s every going to be as hard again. Today I m going to prove it to you by delivering a body transformation mini circuit. It s just five exercises done for one minute each that are going to result in unbelievable results over the course of the next two weeks. What we re getting ready to launch, a website that s going to change the fitness industry. It s called Double Edged Fat Loss and it s about getting the workouts and learning the methods and I m really glad that you decided to join me on this process and voyage towards your ideal body. In the Body Transformation Mini Circuit, every exercise will be done once, for one minute, for a total of five minutes. This is to be done seven days a week. The reason I know this is going to work is not because it s going to drop crazy fat in that time period, that s just not realistic. What it s really going to do is enhance posture. It s going to help you stand up taller. It s going to help your chest pop out, your butt get tighter, reduce your waistline a little bit, because we re training muscles into the ideal position. And you know what? It s actually going to help you get better in bed, too. And I don t mean that in some sort of sick, perverted way. Let s face facts, we re all attracted to the opposite sex or same sex or what have you. It s perfectly normal that you want them to be attracted back towards you. So, why wouldn t we purposely incorporate strengthening exercises for pelvic mobility in our exercise program? It only makes sense and it s only going to make you happier, more proud and more self confident. 1
I m so excited to show you this Body Transformation Mini Circuit. I want you to download it right now and I want you to use it every single day while I continue to deliver better and better exercise videos and exercise topic videos to you in the course of the next two weeks. Enjoy. Body Transformation Mini Circuit, five exercises, one minute each. Perform each of the following exercises for one minute straight, working on slow, continuous reps with exception of bridges, where you re going to do them fast. Middle trap: bend over, keep your abs tight and glutes tight as to not place tension into your lower back, bend your knees slightly. From here, place your arms all the way out at 90 degrees, palms facing the ceiling and begin to move your arms up and down by squeezing your shoulder blades and relaxing them, as a bird flaps its wings. Exercise two, lower trap: in the exact same position as middle trap, I want you to move your arms out in front of you, 45 degrees from directly in front. From here, I want you in thumbs-up position to raise your arms up slowly, and down slowly, sinking your shoulder blades down and in with each and every repetition. You shouldn t feel a lot of tension in your neck in this exercise, but the tension should be down below in your lower trapezius section of your back. Exercise three, bridge with adductor squeeze: here I ve used a basketball to squeeze between my legs, but any surface or couch pillow will work. I want to maintain increased adductor pressure, meaning trying to pull my knees together while bridging by squeezing my glutes and lifting my bottom up off the ground. From this position I m going to return down towards the ground, touching softly each time and perform as many repetitions as I can during the 60 second period. Exercise four, pushup super set: the following exercise can be done on your knees or off your knees for increased strength benefit. I want you to begin in a diamond or tricep pushup position. From here, without rounding or sagging your back, I want you to lower your body towards the ground by bending your elbows, push back up off the ground. Alternate hand positions to now shoulder 2
width apart and repeat your pushup position. Finally, change hand positions to wide grip pushup position, elbows all the way out, and work on a mid pec squeeze. After performing the third repetition, begin back at your middle repetition or tricep pushup position. Repeat for 60 seconds. Exercise five, abdominal vacuum: this exercise comes down to the basic premise of diaphragmatic breathing. I want you to take an inspiration through your nose, like a sniff breath, while allowing your belly to expand slowly outward. From here, while maintaining relaxed shoulders, I want you to begin to breathe out by pulling in your umbilicus or belly button, up towards your ribcage as you exhale and let the breath out. Repeat this exercise for 60 seconds, working on decreased emphasis on your shoulders and increased belly movement or diaphragmatic breathing with each and every repetition and watch your waistline shrink. All right, so I sure hope you enjoyed that Body Transformation Mini Circuit. Listen, these are unsuspecting exercises, but they produce ridiculous results. Commit yourself to doing this for the next two weeks and watch your body change. Pretty exciting stuff. But listen, I m a big fan of over-delivering well beyond anybody s expectations. So, what I did is I put together a live workout series, or a series of exercise clips of one of my top clients. His name is Marty Milner. The guy is 60 years old, he came to me with all the ligaments in his knee completely blown out, just a PCL left, was hobbling up and down a basketball court calling it exercise. Listen, the guy s great. I m so glad he was doing it, but now he s beating out all the 25 year olds. He s in the best shape of his life. He s lost like 40-some pounds. He s not typical; he s better than that and you can be, too. That s what this is all about, breaking out of average, deciding for yourself that it s your life and it s your body and it s your health. 3
Today I m going to be showing you all twelve of those exercise clips that you can put into practice right now, whether they re done right or wrong, keep yourself safe, build your intensity and stride for better each and every time. Enjoy. I ve been working out with Kareem now for personally for about going on two years. My wife joined me recently, about a year ago and I m absolutely proud to say that I ll be 60 years old in about a week and a half and I am absolutely in the best shape of my life. Personally, the amount of body fat that I lost, I never expected. The results are far better than my wildest dreams and as I said, it s amazing to me to be in a position where I can really say that, again, at 60 years old, I m in the best shape of my life. Other corollary benefits, my cholesterol is literally about half of what it was, blood pressure is unbelievably good and again, obviously some of that was diet changes and I think the majority of it was just being well trained and following a program, which again, is like an extraordinary success. So, if anybody s looking at this and considering the program, I honestly can t recommend the program and Kareem highly enough. It will change your lift, so, just my own unsolicited comment. Core tight Marty, you can do it! Come on, switch it over! Good. Roll I up, back down. Let it land softly. You can do it, come on, fight for it! Good, dumbbell tight, abs tight, push off your front leg every single time. Remember, it s ten then switch. It s a rotational lunge with a dumbbell hold. Good, remember, knee all the way to elbow, nice and slowly, touch and back down. I like the perfect spine position. You want to keep your tummy tight. Abdominal tremble is the key here. 4
Good, sit all the way down and back into your heels. Nice job! Power press up. Good, so down, spider, spider, wall down, now up, good! Go back down, spider, spider! Now up, you got it! Awesome, keep it going, come on. Push through these. Good, watch you don t hunch shoulders, rotate through, control on the way down. Nice job. Make sure you re really controlling the weight on the way down. Rotate your pelvis as much as you can. Good. Marty, get your foot all the way to your elbow. There you go! Really feel those obliques burn. Rotate! Get that foot all the way to your hand! Awesome! Good! Hit it again. Squat down, counter body rotation, power press up. Nice job! Let s see it again. Good. All the way across, Marty. Good. Ready, both leg cross over. Good. Come on, get that foot all the way to your hand if you can and then a tricep pushup. Keep your elbows in on the pushups please. Good. You want to use balance control. Remember, lunge down and then use your abs to pull your knee up, right back down. So, it s stance glute, swinging abs. Come one, make them fast, pull, pull, pull, pull, pull, pull, pull! You almost got it. Thirty seconds, half pushup position plank. You guys got it, come on! You got it. Head up Marty, stay strong. Stay strong! Belly tight, abdominal tremble, squeeze your glutes. Thanks so much for checking out those exercise clips. As you can see, Marty gets intense, and with good reason. That s what produces results. Listen, his form s not perfect every time, but he s always trying to get it right. He understands what right is, he s striving for it and he s keeping himself safe, that s what s important, right? stay in the gym longer and you re going to get better results. Keep working out for more months before you get set back, you re going to get better results, and always add exercise variety. Always challenge your body to do new things. 5
None of these movements were familiar to him when he started, and they won t be to you either. But, that s okay. That s how we learn and that s how we improve and that s how we get better results. I m so glad that you could make it here to join me for this video today. You have to understand how far in front of the crowd you are just by watching this far and implementing the principles that I taught you. Don t forget your Body Transformation Mini Circuit. I want you committed to just five minutes a day where you re going to watch big changes happen in just the next two weeks. I m prove it to you. But, stay tuned for the next video because the next video s all about my personal fat loss story. It s called the Dr. K Fat Loss Story: How to Lose Weight Forever. If you think you might be suffering from bad genes or poor joint health or all your friends are in way better shape than you are, I got news for you, I went through the exact same thing and I can teach you how to overcome it and make yourself as healthy as possible. 6