Wow!! I was not expecting that…….. The first couple of exercises I was watching….. I\\\\\\\\\\\\\\\’m thinking OK….. I can do that, good going Dr. K……. but that last one……….OMG!!! I was in the military for 20 years and pretty much exercised every day out of sheer habit, but that last one is awesome!! I hope to one day have that core strength to be able to do that.
Kevin
OMG! I can’t wait to incorporate the mini set into my day. Thanks Kareem!
Awesome! Look out world here I come.
Dr. K,
Great info! Those exercises look great and I can’t wait to try them in the morning. I like the part about your big cheesy smile too. When I am doing DEFL and following along with your videos, I hate you smiling at me, as I am dying at the end of a super set, but love it at the same time as it encourages me to continue. I too believe in a positive attitude.
I can’t wait until XFLD comes out or maybe I will be one of the lucky winners of the whole system.
Thanks!
Toni
These exercises look difficult but you are so enthusiastic, I can’t wait to get started!! I am already seeing results from the other exercises in DoubleEdgeFat Loss and want to incorporate these 3M exercises starting today!
hi kareem,thats a really good video short, sharp and to the point!!!I have at some point in my life done all of those exercises but your twist with increasing the speed(explosiveess)really is the icing on the fat free cake !! i think if i can get through these i will be doing well, thanks good job..
Dr K., your blog is a goldmine that just keeps on growing. I especially love the way you’ve done the burpee — can’t wait to try it out!
Dr.K, You said that you did not want to be made to look bad. Can assure you that nothing I might say or do would make you look bad! Awesome stuff.
Great exercises, Kareem!
I\’m gonna try them right away.
Thanks 
Charles
Kareem,
Awesome workout simple & highly effective especially the explosiveness component.
I will try this out!!
Dr. K.
Thanks for the great info. Awsome exercises. Looking fowrward to more.
Okay I will try these first thing in the morning. What a way to start the day!
I will certainly do my best but picture a 57 year old woman with arthritis and fibromyalgia doing that set! Yikes. Great information as always though – Love you Dr. K!
WOWWWWW haha!! you make that look easy DR. K!!! jaja man that last one got me!! haha thanks for that, its a great idea and I understand your philosophy. A question: should I do that before breakfast and before dinner?? or when should I do that(pre-workout, post-workout, before bed, etc)? thanks a lot man, greetings from Puerto Rico, -RYAN-
Dr.K.: Your vids keep getting better and better .. which of your programs is best for overweight newbies who want only bodyweight exercises? I first found you via DEFL and the exercises you demo’d for even the first module were way beyond my starting capabilities?
Thanks,
gdougie
Dr. K – Awesome exercises I can do at home. First two do-able, but will really have to work up my strength for the last one but…my affirmation to do and be successful will make me a master at it.
Still haven\\\’t had any reply on the Invite Fat Loss Blog and I sure would appreciate seeing one. Thanks.
Hey man, the last one seem pretty explosive, 15 reps that definetly will spike your heart rate.
Dr. K, you are amazing! This is AWESOME stuff here. I can’t thank you enough for all of the great advice you’ve been giving us both here and on the DEFL site. Your programs are by far the best I’ve tried.
Thank you
You’re very welcome Karen.
FYI – just replied to the comment you mentioned…
and the call link should be working fine from the email – please let me know if you’re still having trouble 
I also appreciate you, sincerely.
Oh… and feel free to modify that exercise by putting your hands up on a bed or couch, removing the push up, and just sticking with the rotation. That should do the trick!
You’re very welcome Tom!
(and than you for such amazingly kind and inspirational words – I truly appreciate you)
ha! You bet it will Salvador!
be sure to let us know how it all goes…
Hey Doug,
I’m glad you’re enjoying yourself!
Be sure to check out Anti Gravity Solution and Ab Strength Guide – those are both great programs for newbies… also, make sure to start learning from the educational modules in DEFL. Finally, if you’d like to start working out in a gym, Lift Hard Play Hard is a great follow-along program and will definitely help. (many programs can be adjusted for newbies, but Anti Gravity Solution is a great starting point) – hope this helps!
keep me posted (no pun intended)
Hey Ryan,
Can’t wait to get back to PR – great place!
love the double ‘haha’ and ‘jaja’ – always got a kick out of the ‘jaja’ while living in Miami!
I like it first thing in the morning (ideally with a warm up or don’t go as hard) and last thing at night (same recommendations) as far as general advice goes, but you should see what I do with them the in the Fat Loss Superhero Blueprint – kinda changes the game….
Hey Shelley,
Love you too!
Be easy – sometimes just getting your body moving slowly and consistently can be the right start – movement leads to more movement, so rather than being intimidated, do what you can and you’ll be surprised in your own potential!
OK – it is time. 1st of the month, time to get motivated and start doing something that will benefit me for the rest of my life. Have to get rid of this beer belly! Looks fun and challenging, I will let you know how I do. Thanks for everything!
Hey Kareem, great video. 2 questions:
1) do you only do a slow rep for the 1st rep, or is it 1,4,7,10,13?
2) In double edge fat loss I didn’t notice any mention of tempo : slow, medium, fast . Do you just do the exercises in a normal tempo, and some are just naturally going to be slower (harder) ???
On week 3 now of DEFL love the program.
Hey Dr. K,
I got tried just watching you do the excercises.. ha! ha! ha.!…but I am so looking forward to trying them this evening and in the morning as well The last one is not going to be easy it’s going to be a challenge but I will try it and won’t give up until I conquer it. Thanks Dr. K
Awsome, not sure how long it will take to do the last one but thanks for the info and please keep it coming
Hi Dr K, Your training gets better all the time. Can’t wait to see what you do with xtreme fatloss.Loving this. It ranks with one of my top investments for fitness, health and the way I look and feel. Thanks again. Peggy
WOW, I\’ll try, no I\’ll do it.
Dr K,
Lovin’ the workouts..love your commitment and enthusiasm always…
Dr. K
Very cool video! Just wondering how often to perform this mini set? Should I do this everyday, morning and night?
Thanks again
Thanks Dr. K cant wait to try these workouts especially the last one
Hi Kareem, greeeeeeeeat video I have the same question what Jamil has…I think You mean we suppose to do only once the slow and the medium part but I’m not sure…I have another question as well. I am starting week 7 tommorow and I wonder what can I do instead of Steady State Warm Up, I don’t own any of the named equipment and I do my workout at home so please please tell me what I can do instead. Go and run outside maybe?
Hi Kareem – Wow! You never cease to amaize me! Great mini set! Had to try it right away…it’s really tough, but I love that you always encourage us to push our limits. Thanks as always for all of the excellent info.!!
Dr. K.-
This plan rocks…I’ve already (2 weeks) into have dropped 5lbs…but more importantly my clothes are fitting better. I’ve also tried cleaning up my diet – more whole foods, less processed junk. I have question/concern…right calf is tightening up from doing intervals…tried stretching but not having much luck…suggestions???
Keep the emails coming.
Dr. K.-
This plan rocks…I\’ve already (2 weeks) into have dropped 5lbs…but more importantly my clothes are fitting better. I\’ve also tried cleaning up my diet – more whole foods, less processed junk. I have question/concern…right calf is tightening up from doing intervals…tried stretching but not having much luck…suggestions???
Keep the emails coming.
THIS IS MY FAVORATE ONE SO FAR (NICE 1)
Looks like a great workout! Thanks for breaking it down piece by piece.
I use the Mission: Unbreakable program on my off days and this is sooooo getting tacked onto the end. I just quickly went and did a quick run through of the 3 exercises and my heart is really racing. Thanks Kareem for this amazing information.
Excellent spiker workout, I can’t wait to give it a try. thank you
Dr. K,
It’s been a long time but I have been following you and paying attention. Where do you come up with this stuff, it is awesome. My kids still cannot keep up with me since you and I started over 3 years ago!!!
Justin
Hey Dr K!
I like the way you tweak the mini sets. I noticed the more compound movements in an exercise the less exercises that need to be done.
I guess you could even call the rotational burpee a ‘stacker’-type exercise where you incorporated – squat, donkey kick, leg ab and adduction, push up and the rotation. I saw where Kim Lyons also used dumbbells and instead of the rotation she incorporated a biceps curl and shoulder press!
And reading the educational material in DEFL 2.0 tells about how to do this type of exercise development.
I enjoy your material – please keep it coming.
Any more ‘Stacker’ sets taht you will provide?
Take care
Dr K,
I got more than I bargained for with the workout. I’m working my way up to the full time. Any type of push up is tough with bicep tendonitis, so I’m leaving those out. The great news is that I’m off my plateau stuck point and back on track with losing the weight I gained since returning to college (then grad school) six years ago. I want to finsh school at least as low as I was when I started.
Thanks
Dr. K
I really like and need this program I have DEFL2.0. I love the information, but really have trouble keeping track of what to focus on. You are putting so much out there and I can’t afford to buy everything. That is my blocker right now I just got through week 4 but not sure where to go next. If I could purchase one more thing right now what would be the best for my buck? Help me! I have always eat a good diet but have a very slow metabolisem and am 30 lbs over wait. 170lb age 47 5’5″
I do love all your videos and positive messages just don’t know which to focus on and feel like I am spending to much time reading emails.
Dr.K thanks alot for your well done job.continue supporting us by breaking up your exercise programe has you have been doing.
I got XFLD last week and DEFL two days before. Only yesterday I was wondering how to combine both programmes. I hope to find out soon!
That’s the wierdest burpee I’ve ever seen. But I trust you so I’ll try that. Thanks!
Looks good and challenging. I’ll see how I can work this into my day. Thanks!
Hi Dr K,
Thanks for another mini set…
I have a question… What if I already own the Xtreme Fat Loss Diet? Can I still get the fastest one-week fatloss?
And I also have an equipment question. I live in France and ordered Dyna disks in the US that relatives brought over for me. But I can’t add air with French pumps. It seems totally bizzarre but what do you recommend I do? Right now I touch the ground too fast when I’m on them, so can’t really work on my balance…
Thanks a lot in advance for any help you can provide…
Cheers,
Sonia.
Finally. Progress toward the most useful of apps for writers.Good luck, godspeed or even faster!James
Great longing to try it, it looks really performing tthink I’ll have some hard time with the jump push up.
That spiker is awesome. The whole double edge program is awesome. THank you for creating it.
Elizabeth
Wow, that will really get things moving!
I am looking forward to starting these excersies!
If we had already bought xfld is there another way to get your blue print. I bought the program about 8 months ago.
This looks great- I can’t wait to try it!
OMG!! The last exercise is really blowing off my mind! Can’t wait to get started.Thanks Dr. K!
Anxious to try your program. Comments made are very encouraging.
I just ordered your XFLD today. What do I have access to today that is “free” . Are my purchases already downloaded, . Just checked and did not see them.
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