Sample workout routines for weight loss, core and back muscles

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Do this sample workout routines from the top to bottom in a circuit. Then repeat. These are great full body functional exercises

Squat and chop down

This first exercise in this sample workout routines is Squat and chop down. This is a high level core exercise, your feet should be at least shoulder width apart and as you pull the band you are going to squat down at the same time. So what we have here is multiple joint involvement that’s why it is a high level. So when you are squatting down you want to sit back on to the heels, you want to make sure that you knees are nice and straight.


You do not want them to buckle in because it puts too much pressure on the knees and causes your back to round so be careful of that. As you are going down you want to keep your arm nice and straight. You will go from the shoulder to the thigh and keep this nice tempo because what is gotta do is basically work the body harder. So we have so much involvement, specially your trunk muscles, shoulder muscles, your arm muscles to pull across as you do the squat and chop down level 4.


Lunge and Row

The second exercise in this sample workout routines is Lunges and row!


We are doing lunge and row so what we are doing is working on the lower and upper body at the same time. You see we are in a split stance and we are going to challenge your balance a little bit more. Another thing is we got to keep our chest up, we are going to keep 80,20% means 80% of your weight should be on the front leg and 20% on the back leg.


All the pressure should be on the heel of the front and you do not want this back heel to dropdown. Because if this heel drops down you are not going to be able to lunge so you got to keep it up. So few points while doing this exercise.


Not only we are working the lower upper body one thing is you do not want your knee to give in, obviously it will put stress on the knee and it will also take away the activation of the hip. Other thing is you do not want to lean back to far, you will see it is putting a lot of stress on the knee cap.


So always keep that 80/20 rule guys, and other thing is you don’t your shoulders round. Because if your shoulders are round, its gonna cause whole break down. Its going to stress your back and your upper body also. So you want to keep your shoulder blades back. Wanna keep good time and attention, like I said it is a great full body functional exercise. It will burn a lot calories because we are working on the lower and upper body.


Squat and Chop Up

In this sample workout plan we will do Squat and Chop with a medicine ball.


Squat and chop with a medicine ball. Now are using the lower and upper body dynamically at the same time. Your hips will be shoulder apart as you squat down you want to sit back on the hip and pull up the medicine ball, you always wanna keep moving. We are working the whole body, the knee, the shoulder and you want to make sure when you squat down you are sitting back at the heels.


You want to keep the chest up when doing this motion, and you do not want to do any twisting motion also no rounding of the spine also any kind of knees going forward it will be painful obviously for the knee cap and the buckling of the knee is no no as far as this exercise is concerned.


You are not even working the hips why do you want to put stress on the knees. You can use like a water jug to compensate if you do not have that medicine ball. This was the Squat and chop with a medicine ball from the sample workout routines created by us.


Lunge and PNF D1+D2 Flexion

In this video we are doing a D1+D2 flexion with lunge, we are midway in our sample workout plan. So you can see our knee first slip basically going to a lunge down and pull up. You can see the arms coming into the body and going and actually rotate out. Basically we are working on the lower body and the upper body at the same time there you will burn a lot of calories and we are keeping a good pace and tempo. When you keep a good pace and tempo, it is safer and burns a lot more calories.


You always want to keep your body nice and still and don’t just round your back and or have your knee buckled in. These things will basically cause a lot of stress not just on your knee will affect your lower back.


Be very cautious while you do this sample workout routines.

Lunge And PNF D1 Extension

Exercise for lower and upper body another great full body exercise, you can see the feet are split and in lunge position. We will burn a lot of calorie guys which is very important. You can see we are going up from a palm up position to a palm down position. You can see the knee straight, the back heel is up and the arms are straight which are making the back muscles work harder.


What you do not want to do is round your shoulder and the back heel to drop, it takes away from the front leg. And you do not want the knee to buckle in while lunging, which is a no no. You want to keep it nice and straight so it works the hips.


Push Ups

No sample workout plan is complete without the Push ups.

Push ups are complex and there are a lot of muscles involved to do a push up. First thing we are going to do is get to the push up position. You want to make sure that everything is night and tight. So when you do that it will take the stress off the lower back and make sure your shoulders are back the entire time.


This way it will take off the stress away from the rotator cuff muscles and make sure that the chin is tucked in. keep your stomach tight and you are going to come down and pop up back up and keep a good pace and tempo. As you are doing this you do not want your shoulder blades to round and don’t want your back to arch. It will put a lot of pressure to your set joints, particularly on the spine.


And you do not want your back to round forward, doing this motion you wanna make sure that you are nice and flat, shoulders are back, good pace and tempo. Those individuals like who has possible shoulder issues I would recommend not going down all the way it will take the pressure off that area.


If you are having difficulty doing a push up you can go on a bar or such a elevated surface like a table, chair and that will take the stress off the upper body and it will be little bit easier. You can also go on knee that’s another solution to the push up position. This just a basic push up, high calorie burning which we have included in our sample workout routine. Works the chest, works entire body if you keep everything nice and tight.


Side Planks with top (outside) leg abducted in the air

In this video we are going to do the Side Planks with both legs forward we are going to with staple legs. With staple legs it will work your hip muscles a little bit more and your trunk muscles. You want to keep your hips up and hold it for a allocated amount of time. When you are doing this motion, like I said you want the hips to drop down and very important to any low back pain.



Unilateral Stiff Leg Dead lift which is also known as airplane. You are going to starting with your feet with same width about your hip. So you will be standing on one leg for this exercise. Standing on your left leg we are going to drop your chest forward and butt go up behind you and you are going to raise your opposite leg behind you.


In this full body functional exercise that we have included in this sample workout plan. Make sure that you are not twisting your hips like this, you want to make sure that you are keeping yourself good alignment. You also need to make sure that you are not rounding up your lower back. You want to keep your chest up, higher so you can maintain that arch in lower back.


And you come back up, it is okay if your knee bents slightly bents on this exercise. Your goal is to keep it mainly straight. Some of the motions coming from the hip the leg you are standing on. Your arms you can drop them on forward or raise them up on the side for balance. Not so important the position of your arms.


Again the main thing is you are not twisting at the hips, you are trying to keep your body nice in line with from head to toe so you can keep the natural curve in the lower back. This is a little bit more advance exercise, you see even Garr seems to have little bit of hard time. He is twisting somewhat you got to make sure that your hips are more in line with your body. Chest up, keeping your back curved.


You will mostly feel this exercise at the back of thigh hamstring muscles, gluten muscles. Keeping a tight core you will feel your back extension muscles, your abdominal muscles. And that is your Unilateral Stiff Leg Dead lift.


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