Sample Workout To Get Your Fat Loss Engines Going
Multiplanar Movements are exercises that ensure you are moving in all dimensions (Forward and Back, Side to Side, and Rotation). Why do you want to do this? By choosing exercises that move your body in all directions you will be increasing your fat loss results exponentially.
Let’s say you wanted to train your legs and butt. A typical Leg Press machine would just have you working in the Forward and Back direction. But what if you chose to do a Squat instead? Here’s how you could hit all directions:
- Basic Squat – Feet shoulder width apart and sit back as if you were going to sit on a bench and then use your legs and butt to come back up to a standing position. (Forward and Back)
- Side Squat – Perform the same squatting movement but now step out to the side, alternating left and right, with each squat. (Side to Side)
- Sumo Walk Squat – Go down into a squat position and walk forward and back like a sumo wrestler would. (Rotation)
As you can see, this will take A LOT more muscles than just a plain old leg press and give you much, much better results.
This is exactly what Dr. K does for all of his patients and includes these workouts in his incredible Double Edged Fat Loss Program.
I asked Dr. K if he could give my readers a sample workout so you can try this method out for yourself. You’ll not only see what a kick butt workout this is, but also, how quickly you’ll experience awesome results.
Try this Muiltiplanar Movement Workout to get your fat burning engines moving right now:
Get some more Multiplanar Fat Loss Workouts specifically for you.
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Outstanding! Will really have to work up to this.
What size dumbell should we encorporate with these exercises?
Nice exercises, which I’m unable to do. I’m 69 and had lumbar fusion on June 1. My core needs a lot of strengthening. BUT I must take it easy and not do heavy lifting, bending, or twisting.
Do you have suggestions.
Mickey
I have arthritis–or some other problem–in my knees and doing squats have made them worse. Do you have other exercises to suggest that won’t exacerbate my problem. Of course, and unfortunately, the bottom part of my body needs a lot of exercise!
Thanks,
Beth
These look like advanced exercises. I can’t even imagine trying to balance on a dumbell!
These exercises look good for me to do. Wish he would have spent more time explaining exercise #5….
I agree. I’m looking to START exercising after a long dry spell. I can’t imagine doing these to start.
AWESOME suggestions……just what I have been looking for. THANK YOU!!!
yeah! many of these moves are like my fave instructor at the gym! now I know why I’m in pain for so many days after~ :~)
With arthritis in both wrists and knees the push ups etc are out, but I’m trying the more simple squats.
Those exercises look great, but what if you do if your back is fused (top to bottom) and you can no longer bend, twist, or lean from the waist again nor can you do ANY rotation? Is there way the exercises can be adapted for those of us with such back conditions?
Same here; I just image a chip tooth; but they do work all your muscles in different ways. If I was really in shape I would probably give this a try.
Don’t worry, I have his program and before you know it (3-4 weeks in I think) you’ll be doing pushups with one leg in the air and the other one with just your toes on a medicin ball.
Really fun stuff!
Looks interesting and maybe a bit challenging for a real couch-potato, but definitely worthwhile. I am definitely going to try it out! I LOVE THIS!!!!
Very neat! I love the quick videos that give us new ideas. Thanks so much for sharing!
Can’t do this because of my knees. Do you have something better for people with knee problems?
There were three different squats mentioned that required no weights at all.
I am also more interested in exercises that don’t need extra things- suppose we can’t get to a gym or can’t afford the dumbbells..I’m looking for good ole fashion body exercises that can be done in your home when nobody is around and don’t require other things you have to go out and buy.
If doing a push-up with your leg(s) on a dumbbell is too challenging, just do regular push-ups (Dr. K even mentions that in the video). As Per mentioned, you work your way up to performing these exercises just as Dr. K did them.
As for what size dumbbells to use in these exercises.. start with a weight you can handle. Everyone will be at a different place, depending on the level of exercise you have you been doing all along. You can increase the dumbbell’s weight as you progress.
I’ve always been an active person, but 1 year ago tore my meniscus from doing a squat and did have surgery. But now I’m leary about doing them again, particularly since my knee isn’t back to it’s original functioning. Are there any exercises that are as effective that don’t involve squats?
I can’t get to a gym either so I invested in a medicine ball (they even sell them at Target) and some simple dumbbells. You’ll spend less than $100 and it’s a great investment.
Shop around and you might be able to find one dumbbell instead of a whole set, but I got a set that allows me to change the weights on it and doesn’t take up a lot of space.I change the weights depending on the exercise. The cool thing is, it will “grow” with me because I haven’t added the last weight yet (it’s too heavy right now) and I don’t foresee myself going much heavier because I’m not trying to be a body builder. I just want to challenge myself not kill myself.
You can also buy an exercise band. I use this when I travel – packs easily and gives me the resistance I need. Who wants to pay for a dumbbell in their luggage? Not me!
These are really neat. I will certainly try the first one he did. I have a bad lower back. Hopefully it will strengthen my back.
I am an out of shape physical therapist, and as a therapist I think these are good ideas, but you should work up to them so you don’t injure yourself. I’m going to try doing them slowly to start with with no weights, then work my way up. Thanks!
Thanks. I haven’t been to a gym in years. But this video inspired me, so I tried the squats using a half litre bottle of water in each hand and will progress to 3/4 litre bottles and then one litre. Then I have a big selection of liquid cleaning and laundry bottles of different weights with comfortable handles I can use as I improve. I can even fill them with water to use as weights when the product is finished. Then maybe I’ll think about buying some weights knowing what size suits me best. Thanks so much. I love to recycle and I need to get fit.
Have just had knee surgery so maybe some of these are not for me yet, but in the future would like to try them. Probably just the simple push-ups to start.
What can people with knee problems do? I cannot do squats because of my knees.
Rose, that’s a great idea! Recycling and working out at the same time!
Joy, great recommendation! Purchasing your own exercise equipment makes it so you can work out anytime, anywhere.
Many people are asking about exercises that can be done when your knees aren’t able to handle things like squats. It is best to stay away from moves like this then. Try swimming or other water exercises – working out in water is great for people with bad knees.
For those of you who have problems with your core – eliminate twisting exercises, but be sure to tighten up your core (keep your abs braced in tight) during all exercises.
For those of us who are really out if shape or have arthritis or knee issues I HIGHLY recommend checking out Callanetics. I guess they recently made a new video and I can’t speak for it but the old series great. Very gentle on joints and still manages to kick your butt.
Having watched me many times my husband had been very skeptical about how effective it could be until he tried it one day. Still not his exercise of choice but he no longer thinks it’s a wimpy workout.
Ok, I not with this program yet… However, so far it looks like a great program. I too, have had back surgery, pins in wrists from breaks, bad knees, 60 years old and fat. so, when saw the exericers…. I knew I have find another way to excerise, if only means going for a walk at first.
So, I guess what all this “I can’t do” from the posts above…comes down too,__ is you can always find a reason why not too do something, or you can say, every problem has a solution. I guess it depends on what it is worth to you, to find a way to make it work. But what ever way it is… Don’t give up, cause the out come is well worth it.
Maggie, that is a great attitude! Keep up the positivity!
If you have had a spinal fusion just get into a push-up position on your elbows and hold as long as you can with your body straight and off the ground. You should start shaking in a few seconds, lol!
This is really awesome stuff – really helpful!
Dear Isabel,
I am thankful for all the information you send my way. It helps me stay motivated, even during my slip-ups. You have sent on a lot of information distributed by other health gurus and I admit, I am overwhelmed by the options of what I might try. I would like to experiment with all of them if I could afford to, but that is not feasible. Because of this, I have not tried any yet.
I am 25-years-old, 5’4″, 130 lbs, 25% body fat. I typically exercise but have wavered recently. I find that I have an emotional attachment to food and struggle with overeating. I still think I have my 14-year-old metabolism and I’ve been working hard to overcome that. I work full time and have no children yet but my job can have long hours so exercise time should be at a minimum. I would like to drop at least 10–15% body fat. I don’t care so much about how much I weigh so long as I look skinnier.
Considering my personal weight and fitness goals, what do you suggest I try? Mike Geary’s Truth About Abs, 7 Minute Muscle, Josh Bezoni’s Belly Blast, the Fat Burning Furnace, the 1000 Calorie Challenge? Given my life situation and weight and fitness goals, I am not sure which is most relevant to my needs. Since you are about to try the Fat Burning Furnace, I would like to do the same. But I thought I would consult with you if that is okay to see if you have any recommendations after assessing my circumstances.
Thank you again for all your support and sharing your knowledge with the public!
Best,
Amanda
Great exercise selection here. All functional movements that engage multiple muscle groups. For weight loss, there is nothing more effective than compound movements. For those out there seeking great results, steer away from the useless, single-joint movements like calf raises, bicep curls and tricep kickbacks…a waste of time if you’re trying to achieve a real metabolic demand!
Always knew that Taebo workouts shape me up faster than anything. Now I know why!
great set, challenging but do-able even for a 45 yr old female that is overweight and out of shape.
How many reps are recomended and time between each set.
Exercises can be promising if done correctly. The biggest issue I have with these video’s is proper instructions on how to utilize your core. The core is essential for most exercises and pple have no idea how to engage it. I have a prolapsed disc and chose not to have surgery. I am working my core and leg muscles. I have regained the muscle back in my leg and have strengthened my core to protect my back. I only hope that my continued daily 1.5-2 hour stretch n strengthen routine furthers my back stability. take the time to ensure pple are aware of how to exercise correctly!!!
Really like the diet and have read another great book about turning on your metabolism, rather than just focusing on calorie. This diet sounds much more comprehensive. I have the same problem as Isabel who is 69. I am 59 and currently in not bad shape aerobicaly and as far as flexibility. I just turned 56 and started climbing and hiking for the first time following a total knee replacement. I also bike and used to swim regularly. My question is I also cannot do a lot of the squatting and lunging. Are there substitutions to get rid of the flab
i really loved to get fit and slim, I’m sure following this exercises religiously,makes my chubby tummy flat…Thanks for this video..
Any of your who fear the squat (and done well, it will give you bullet-proof knees- but done poorly will completely trash them)…
Do step ups.
Start by stepping up 2 steps. Balance on that one leg and bend the other at the hip and knee -in front of you- Like you are preparing to take another large step. Press something overhead. It can be weights, cans, a book. It should be about 3-5# -challenging but not going to threaten your balance.
If you can twist/rotate, then press not only overhead but also up and to the side.
Then step back down and Alternate legs. Do 15 each side.
If you can then step up on 1 step from the side-still hold the free leg in a bent position and press overhead.
To check your squat form- squat against a wall. Come down until your thighs are parellel to the ground. Your feet should be far enough away from your body that your body forms perfect 90 degree angles.
Your knees are even with your ankles, NOT over your toes. Your back is straight- the lower back is not arched nor rounded.
You should feel this in your quads and the glutes (top of leg and buttocks). SQUEEZE your glutes the entire time. Glutes not working cause a lot of the knee pain and problems.
There are only 4 major leg exercises. Everything becomes a variation of a:
1. squat
2. lunge (advanced movement)
3. step up
4. dead lift -picking something heavy off the floor).
Hi, Deb – thanks for the info. I hurt my back a couple years ago but find walking (albeit I can only do that for 20 mins before my back starts acting up) and, the step-up’s – slowly started with 5 each leg then moved to 10 each leg works for me & has actually made my back feel like the step-ups are stretching my back, if that makes any sense? All things taken slowly while moving up rep’s. =0)
I like your wesite, in fact I had cesarean section so I ate without watching my the type of my food, now I have a lot of fat at the belly and stomach area so do I have to stop eating bread at and get carb from vegetable…
Would Power Yoga be considered a multiplanar excercise?
Yes, ML, Power Yoga is a multiplanar exercise because you are moving your body in all planes of motion.
Isabel, I think that you are right on the money with this suggestion. There are a lot of different exercises that someone could do to get started burning calories. However, the squat really gives you a whole lot more bang for your buck. Since it’s a compound movement, you get to work a lot more muscles in one move. Plus, the muscles that you’re working are the biggest ones and so they’ll burn more calories. Lastly, the squat is so functional. It’s something that we do all day long. Doing them will help with general mobility.
Great suggestion.
A properly done squat is one of the best exercises you can do.
Dear Isabel, thanks so much for the informative articles you’ve made available to me.
After four children(one through ceaserian), i don’t really know how to do away with love handles, muffin top and a flap at my pant line from the surgery.
Presently i weigh 95kg and i am almost 6ft tall, i need my body back. Please any suggestions?
I lost about 8kilos in a 3 months span doing at the time an exercise program called air alert, that focused on the quads and legs, quads are very big muscles so they burn lots of calories when they are worked out