CO

RE
mvmt

THE CORE MOVEMENT

 The 12-Week Fat Loss
CO Loop Band Program
RE
mvmt
Workout summary

Goal Fat loss, muscle toning Our 12-Week Fat Loss Loop Band
Program has been designed to
Training level Beginner, intermediate transform your physique as
12 weeks
much as possible over the next 3
Duration
months. It will also help you
Workout split 4 days per week strengthen your hips, shoulders
and spine stabilizer, which will
Time per workout 15 to 30 minutes help reduce, prevent and even
eliminate lower and upper
Equipment Required Core Movement loop bands back pain.
Mental programing Commitment, determination

Gender Male & female

Quick overview

This workout program is split up into four types of active days: eight circuits using the Core Movement
loop bands, two bodyweight circuits , two stretch circuits and one cardio day.

Get started

Print out this program and follow the workout schedule provided to know what workouts to do and when.
You can start on any day of the week as long as you follow the two days on, one day off ratio.

Track your progress

We recommend using our tracking worksheet to measure your progress throughout the program.
Simply fill in the information after every workout and try raising the bar every few weeks.

Active recovery

When you work out, you’re breaking down muscle fibers, and whether it’s gentle activity or complete
rest, your body needs time to recover. On your off days, it can be a good idea to schedule some sort of
low-intensity activity like light walking or gentle yoga. Incorporating gentle exercise into your recovery
days helps with circulation, which can ease soreness and reduce muscle fatigue. Recovery is where the
real magic happens: as your muscles rebuild, you become stronger.
Nutrition

Don’t go into a diet with the intention of being overly strict. Dieting can be simple, if you allow it to be.

Weight gain happens when you consume more energy (calories) than you expend throughout the day
(exercise). Fat cells are simply cells that store excess energy. The math is simple: in order to get rid of
the excess energy (fat), you have to burn more calories than you take in. You can achieve this by exercising
more, and also by cleaning up your diet. Start by reducing your consumption of heavily processed foods,
and replacing refined, white flour breads and pastas with ones made from whole grains. Making these
changes will increase the effects of your weight loss goals and give you more vitality.

"Find the stuff that spoils," suggests nutritionist Johnny Bowden, PhD, author of The Most Effective
Ways to Live Longer. Most whole, natural foods are on the outside aisles of grocery stores. As you go
deeper into the center of the store, you encounter more processed and packaged food.

Follow an 80-20 strategy: Eating plans often go bad (and are eventually abandoned) when they become
obsessive. Clean eating is no different. To avoid that trap, take an 80-20 approach. In other words, try to
eat natural, wholesome foods 80% of the time, with a 20% buffer for when you're traveling, socializing
or simply can't.

Tweaking

Switch up your routine once in a while to keep things interesting. As you become more familiar with
the eight circuits, refer back to this section and have fun trying these variations:

1. TIMED SETS
Rather than performing your traditional three sets of ten, try performing as many reps as you can within a
certain timeframe. For example, start with a 30-second set of uncounted, continuous movements. As your
strength and stamina build, try working your way up to 60 seconds or more.

2. PAUSED REPS
Adding a pause at specific places during your repetitions can create a new stimulus that challenges both the
body and mind. Consider pausing midway through the motion of the starting and ending positions, at the point
where you feel a good resistance. For example, rather than doing a standard squat, pause midway through and
hold the position for 5 secondsbefore completing the squat.

3. ONE-AND-A-HALF REPS
Adding a small "pulse" to the bottom of the movement makes it surprisingly difficult. For example, rather than
doing a standard push-up, only come halfway up on your first rep, then lower yourself to the bottom position
before finally pushing upward through a full range of motion. That would be one rep. These are also great for
lower-body moves like squats and deadlift variations.

4. ECCENTRIC-FOCUSED REPS
Rather than letting the band pull your arm, leg, or body back into the bottom position of a rep, focus on slowly
controlling the eccentric portion of the movement instead. This will increase the intensity.

Final Words
We truly hope you enjoy our Core Movement If you have a moment, consider leaving us
12-Week Loop Band program and that it will an honest review on Amazon.
help you reach your fitness goals.
coremvmt.com/review
Don’t hesitate to reach out to us if you have
any questions or concerns.

[email protected]
 THE CORE MOVEMENT
CO Workout Schedule
RE
mvmt

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Week 1 Circuit 1 Circuit 2 Recovery Circuit 3 Circuit 4 Stretch 1 Recovery

Week 2 Circuit 5 Circuit 6 Recovery Circuit 7 Circuit 8 Stretch 2 Recovery

Week 3 Bodyweight 1 Cardio Recovery Bodyweight 2 Cardio Stretch 1 Recovery

Week 4 Circuit 1 Circuit 2 Recovery Circuit 3 Circuit 4 Stretch 2 Recovery

Week 5 Circuit 5 Circuit 6 Recovery Circuit 7 Circuit 8 Stretch 1 Recovery

Week 6 Bodyweight 1 Cardio Recovery Bodyweight 2 Cardio Stretch 2 Recovery

Week 7 Circuit 1 Circuit 2 Recovery Circuit 3 Circuit 4 Stretch 1 Recovery

Week 8 Circuit 5 Circuit 6 Recovery Circuit 7 Circuit 8 Stretch 2 Recovery

Week 9 Bodyweight 1 Cardio Recovery Bodyweight 2 Cardio Stretch 1 Recovery

Week 10 Circuit 1 Circuit 2 Recovery Circuit 3 Circuit 4 Stretch 2 Recovery

Week 11 Circuit 5 Circuit 6 Recovery Circuit 7 Circuit 8 Stretch 1 Recovery

Week 12 Bodyweight 1 Cardio Recovery Bodyweight 2 Cardio Stretch 2 Recovery

coremvmt.com The Core Movement

 CO WORK SHEET
RE
mvmt

Week / Date : Current weight:

Day : Energy level / 10

Exercise 1 Exercise 2 Exercise 3 Exercise 4 Exercise 5 Exercise 6
Round 1

Round 2

Round 3

Day : *If cardio, indicate duration: Energy level / 10

Exercise 1 Exercise 2 Exercise 3 Exercise 4 Exercise 5 Exercise 6
Round 1

Round 2

Round 3

Self-assessment of the last 2 days

Effort given Nutrition Can I do better?

/ 10 / 10 Yes / No

Day : Energy level / 10

Exercise 1 Exercise 2 Exercise 3 Exercise 4 Exercise 5 Exercise 6
Round 1

Round 2

Round 3

Day : *If cardio, indicate duration: Energy level / 10

Exercise 1 Exercise 2 Exercise 3 Exercise 4 Exercise 5 Exercise 6
Round 1

Round 2

Round 3

Self-assessment of the last 2 days

Effort given Nutrition Can I do better?

/ 10 / 10 Yes / No

Stretch day How to use this worksheet

Notice your main areas of tightness or pain and do an additional 3 minutes Each circuit has 6 exercises with 3 rounds. Simply input the reps,
of stretching for those specific spots. Search YouTube for self-massage band strenght level or duration you were able to accomplish without
and trigger point techniques to help release tension in those areas. taking a break or losing your form.

Tight areas that need work: Always record your starting weight at the begining of each week to track
Pain or flexibilty level /10 your weight loss.
 THE CORE MOVEMENT
CO Circuit One

RE
mvmt

1. SQUAT TO HIP ABDUCTION

30 seconds
Always keep tension on the band by pulling your knees out throughout
the whole exercise. Alternate right and left side after each squat.

STANDING
2. 20 reps each leg HIP EXTENSIONS
Keep your abs tight throughout the whole motion. Resist bending forward at the hips.
Hold on to a chair or wall to help with stability. Squeeze your glutes hard at the highest
point of the motion to increase the effectiveness.

SQUAT
3. 30 seconds JUMP TO SPLIT STANCE
Try to keep your shins as vertical as possible. Don’t let your knees pass your toes
at the bottom of your squat position. Jump up into a split stance and immediately
jump back to your squat position.

4. SIDE STEPS
15 steps in each direction
Stand tall and keep your abs engaged throughout the whole exercise. Keep
your gluteal muscles tight and step to the side. Keep your feet as parallel as possible.

CURTSY SQUAT
5. 5 slow reps each side
Start a single-leg squat. At the same time, bend forward and push your rear leg back
and behind you. You can place your back foot down for stability or keep it
up for added difficulty.

KNEE CIRCLES
6. 15 reps clockwise, 15 reps counterclockwise
Get down into a half squat and place your hands on your knees. Engage your
hips by pressing your knees out, then move your shins and knees in a circular
motion.

coremvmt.com Repeat 3X The Core Movement

 THE CORE MOVEMENT
CO Circuit Two
RE
mvmt

SINGLE-LEG DEADLIFTS
1. 20 reps each side
Bend over while extending one leg in a single motion. Lock both legs and
hinge only at the hip. Hold on to a wall or chair for balance if you need it,
but work towards doing it without a support.
If the band rolls up too much, see “Twist Trick” in our video series

SCISSORS
2. 30 seconds
Lie on your back with your feet in the air, keeping your abs engaged and your
back as flat as possible. Maintain tension on the band by keeping your legs
hip-width apart. Keep a slow, steady motion as you alternate each leg in a
scissoring motion.

OPEN
3. 20 reps CLOSE
Lie on your back, keeping your abs tight and lower back as flat as possible.
In a slow, controlled motion, open and close your legs. If you're finding
this difficult, you can put a small pillow under your buttocks.

LAT PULL
4. 20 reps each side
Sit up as straight as possible, keeping your abs tight and shoulders back.
Perform the exercise with a one to three ratio: pull for one second,
release for three. Keep your body at a 90 degree angle and avoid
twisting or hinging the hips and torso.

TRICEP
5. 30 seconds HOLD / KNEE RAISES
Place your hands behind you on a stable chair or couch. Lock
your triceps and hold a chair position while alternating knee raises.
Contract your abs strongly at the top of each knee raise.

HIP CIRCLES
6. 15 reps clockwise, 15 reps counterclockwise
Place your hands on each side of your body and raise your legs
and torso off the ground. Engage your abs tightly while making
circles with your legs.

coremvmt.com Repeat 3X The Core Movement

 THE CORE MOVEMENT
CO Circuit Three

RE
mvmt

HIP EXTENSIONS,
1. Alternate 15 reps per leg LYING DOWN
Lie on your stomach and place your hands straight out infront of you. Engage
your glutes and raise your chest of the ground slightly. Maintain this position
and extend the working leg as high as possible while squeezing your glutes.

HIP ABDUCTIONS,
2. 20 seconds each side SIDE LYING
Lie on your side keeping a straight line from your head to your toes. Contract your
abs and lift your top leg as high as possible. Try to keep your feet parallel and avoid
letting your active foot roll outwards.

OPEN
3. 15 reps CLOSE
Lie on your back and bend your legs at a 45 degree angle. Keeping
your back flat, open and close your legs using a one to three ratio.
Open for one second and slowly close for three seconds.

4. SQUATTED SIDE WALKS

30 seconds
Get into a half squat position and push your knees out against the band. Step one
leg out, then the other one while maintaining the position.

5. SQUAT PULSES
20 reps
Maintain the half squat position from above, perform 20 quick squats up and down
while keeping the outward pressure on the bands with your thighs.

6. SQUAT PULSES, WIDE STANCES

30 seconds
Step out from the half squat position above into a wide stance. Perform 30 seconds
of quick squats, being sure to keep your knees strong, and rotated outward.

coremvmt.com Repeat 3X The Core Movement

 THE CORE MOVEMENT
CO Circuit Four
RE
mvmt Hip Abduction, Quadruped

MOUNTAIN
1. 30 seconds CLIMBERS
Get into a plank position. Keep a strong, stable position
by squeezing your glutes and contracting your abs. Raise your
knees as high as possible and return to the starting position before switching legs.

PLANK HIP
2. 15 reps each side EXTENSIONS
Using the same plank position as above and keeping
abs and glutes tight, extend the working leg as high as
possible. If you find it difficult, try lowering yourself onto your elbows.

PLANK
3. 30 seconds WALK
Still maintaining the braced plank position from above, walk
your hands forward and then backward, alternating them for a
total of 30 seconds. Don't forget to keep your glutes tight.

HIP KICKERS
4. 15 reps each side
Get on all fours and, keeping your balance, kick your working leg
up as high as possible. Maintain the 90 degree angle at the knee
throughout the whole exercise.

HIP ABDUCTIONS
5. 15 reps each side
On all fours with strong, stable arms, a flat back and legs parallel,
open your hips as wide as possible.

If the band rolls up too much, see “Twist Trick” in our video series

STEP OUT
6. 15 reps each side PUSH-UPS
In a push-up position, step your left arm out
to the side and perform a push-up. Return to the starting position and repeat
with the right arm, alternating for each repetition. To increase difficulty, perform regual push-ups.

coremvmt.com Repeat 3X The Core Movement

 THE CORE MOVEMENT
CO Circuit Five

RE
mvmt

LUNGE TO FRONT KICK

1. 15 reps each side
Step out into a forward lunge. Stand back up and, using the same leg, kick as high as
possible. If the band rolls, you may need to hold it with one hand, or try using a
heavier band.
If the band rolls up too much, see “Twist Trick” in our video series

BICYCLES
2. 30 seconds
Lie on your back, keeping your abs tight and lower back as flat as possible. Spread your
feet apart to keep tension on the band. Raise the working leg as high as possible while
maintaining a straight opposite leg.

LUNGE TO
3. 15 reps each side SIDE KICK
As in Exercise 1, step out into a forward lunge. Stand back up and this time kick out
to the side as high as possible. If this is difficult, try it without the band.

If the band rolls up too much, see “Twist Trick” in our video series

4. CLAMSHELL
15 reps each side
Lie down on your side and fold your knees at a 90 degree angle. Open and close your
legs at a one to three ratio. Open for one second and close slowly for three seconds.
Squeeze your glutes at the very top of the movement to work the hips.

CROSSED FOOT HIP EXTENSIONS

5. 15 reps on each side
On all fours and keeping your working leg straight, kick your leg back as high as possible
before lowering it over the other foot. Return to the starting position and repeat.

If the band rolls up too much, see “Knee Hook” in our video series

6. SUPERMAN
30 seconds
Lying on your stomach, squeeze your glutes and lift your legs, arms, and torso off the
ground. Keeping your lower back strong, hold the position as if you were flying through
the sky. If this is difficult, try putting your hands in the air behind you without the band.

coremvmt.com Repeat 3X The Core Movement

 THE CORE MOVEMENT
CO Circuit Six

RE
mvmt

1. DIAGONAL BAND WALK

15 steps each side
In a half squat position and with abs engaged, step out to the side and slightly forward,
in a diagonal walk. Always maintain tension on the band by keeping both feet apart.

2. FORWARD BAND WALK

15 reps each (forward and back)
In the same half squat position as above, walk first forward, and then back. Be sure
to keep tension on the band at all times, by keeping the feet apart through the whole
exercise.

3. WALL SIT
30 seconds
Put your back against a wall and get into a sitting postion. Perform open-close
pulses with your legs to feel an extra burn. If you find this difficult, try placing your hands
on your knees. The deeper the angle the harder it is.

4. BICEP CURL
15 reps each side
Step your foot up on a low stool or stair. With your elbow at a 90 degree angle, flat
palm facing up and keeping tension on the band at all times, perform slow, controlled
bicep curls in a one to three ratio. If you don't feel a burn in your bicep, slow down.

“Y” PULL
5. 15 reps DOWN BH/HEAD
Start by standing straight and tall with your arms wide, above your head. Slowly lower the
band behind your head, spreading your arms and keeping them wide. Maintain a slow rhythm
trying to fully contract each muscle and squeezing your shoulder blades together at the bottom.

“Y” PULL
6. 15 reps DOWN FR/HEAD
The same as above, start by standing straight and tall with your arms wide, above your head.
Slowly lower the band, this time bringing it in front of your head. Remember to keep your
arms wide and slowly contract each muscle, especially your shoulder blades.

coremvmt.com Repeat 3X The Core Movement

 THE CORE MOVEMENT
CO Circuit Seven

RE
mvmt

1. FRONT SHOULDER RAISES

15 reps each arm
Stand up straight and raise your working arm staright up in front of you.
Raise for one second and lower for three.

TRICEP EXTENSIONS
2. 15 reps each side
Use your top arm to place the band behind your back. Clasp the band firmly with
the other hand, holding the bottom. Extend the the top arm and
straighten it completely overhead.

See v.2 in our video series if you have shoulder mobility issues.

LATERAL
3. 30 seconds SHOULDER RAISES
Stand up tall with the band around your wrists and your arms at 90 degree
angles. Raise both arms laterally. Keep a slow, steady
rhythm throughout the whole movement.

4. STRAIGHT ARM SHOULDER PULSES

30 seconds
Stand tall with your arms straight out in front and the band around your wrists.
Open and close your arms in a pulsing motion, squeezing both shoulder blades
together. If you don’t feel a good burn in your shoulders, use a stronger band.

5. BENT ARM SHOULDER PULSES

30 seconds
Stand up tall, band around your wrists, arms at 90 degree angles. As in Exercise 4,
open and close your arms in a pulsing motion, keeping tension on the band at all
times.

PLANK
6. 30 seconds
Get into a plank postion, with feet together and arms shoulder-width apart. Squeeze
your glutes and engage your abs to maintain a strong, rigid position.
Hold the position for 30 seconds

coremvmt.com Repeat 3X The Core Movement

 THE CORE MOVEMENT
CO Circuit Eight
RE
mvmt

1. STAR SQUAT
30 seconds
With your feet close together, squat down as deeply as you can before jumping
up and spreading your arms and legs in a star position.

2. SQUAT HOLD
30 seconds
Get into a squat postion with your legs apart. Press your knees out firmly against the band
and hold the squat position. Start as deep as possible and raise yourself up gradually if needed.

EXTREME HIP RAISES

3. 30 seconds
Lie down on your back with your hands at your sides, keeping your abs engaged
and your lower back as flat as possible. Lift your legs, followed by your buttox
part way up. Lower your legs back down an inch above the floor and spread
your legs open as wide as possible.

BRIDGE
4. 30 seconds HOLD WITH PULSES
Lie on your back with your hips off the floor and your knees at 90 degrees.
Raise your butt off the floor and squeeze your glutes. Hold the position
while performing quick pulses with your knees.

SUPERMAN
5. 30 seconds RAISES
Lying on your stomach, lift your legs, arms and torso off the ground as high
as you can. Squeeze your glutes, lower back and shoulder blades at the top,
then slowly lower yourself back down. Bands are not necessary for this exercise.

PRONE
6. 30 seconds ABDUCTIONS
Lie on your stomach with your hands out in front of you. Slightly raise and
spread your legs apart as wide as possible with a one to three ratio.
Your torso can remain on the floor during this exercise.

coremvmt.com Repeat 3X The Core Movement

 THE CORE MOVEMENT
CO Body Weight 1

RE
mvmt

1. JUMPING JACKS
60 seconds
Stand with your knees slightly bent, hands resting on your thighs. Jump up and raise
your arms above your head while jumping your feet out slighltly wider than your
shoulders. Jump back to starting position.

WALL
2. 60 seconds SIT
Sit with your back against a wall, feet and legs together. Try to hold a 90 degree position
throughout the whole exercise. If you find this difficult, try placing your hands on your knees.

PUSH-UPS
3. 20 reps
Start in a plank position, abs and glutes engaged. Steadily lower yourself until your elbows
are at a 90 degree angles. Pause slightly then quickly push back. Maintain a straight line
from your feet to the top of your head throughout the exercise.

4. CRUNCH
30 reps
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Curl up and forward so that your head, neck, and shoulder blades lift off the floor.
Hold for a moment at the top of the movement and then lower slowly back down.

STEP-UP
5. 60 seconds
Place your right foot onto a step and press through your right heel as you step up,
bringing your left foot to meet your right. Return to the starting position and repeat
with the alternate foot.

DIPS
6. 20 reps
Place your hands behind you on a stable chair or stool. Slowly lower your body,
bending at the elbows until you reach a 90 degree angle. Lift yourself back to
the starting position.

coremvmt.com Repeat 3X The Core Movement

 THE CORE MOVEMENT
CO Body Weight 2

RE
mvmt

1. SQUAT
30 reps
Begin the movement as if you were going to sit in a chair, keeping your head over
your hips. Continue down to full depth and quickly reverse the motion until you return to
the starting position. As you squat, keep your head and chest up and knees pushed out.

PLANK
2. Max hold
With your feet together and arms shoulder-width apart, place your forearms on the
ground parallel to your body, keeping your elbows below your shoulders. Squeeze your
glutes and engage your abs, holding this position for as long as you can.

HIGH KNEES
3. 30 seconds
Lift up your right knee as high as possible, while also raising and bending your
opposite arm. Switch quickly, raising the left knee and right arm up before the right
foot lands. Continue for as long as desired.

4. LUNGE
60 seconds
Step forward with one leg, lowering your hips until both knees are bent at about a
90 degree angle, making sure your front knee is directly above your ankle and your
back knee doesn't touch the floor. Return up to the starting position.

PUSH UP
5. 5 reps each side TO TWIST
Perform a push-up and on the way up, twist your torso to the right, raising your right arm
straight overhead so your body forms a T shape. Return to the push-up postion and
repeat on the other side.

SIDE PLANK
6. 20 seconds each side
Start on your side with your feet together and your forearm on the ground with your
elbow directly below your shoulder. Engage your abs and raise your hips off the ground
until your body is in a straight line from head to toe. Hold the position without letting your
hips drop, keeping your body in a straight line.

coremvmt.com Repeat 3X The Core Movement

 THE CORE MOVEMENT
CO Stretch One

RE
mvmt

Refer to the Core Movement stretch guide for more details on how to perfrom each stretch.

Glutes Adductors v.2

Hip Flexors Cat-Cow

Hip Flexors v.2 Calves

Adductors Hamstrings

coremvmt.com The Core Movement

 THE CORE MOVEMENT
CO Stretch Two
RE
mvmt

Refer to the Core Movement stretch guide for more details on how to perfrom each stretch.

Floor Slides Spinal Twist

Child’s Pose Pectoral

Open Book Neck Stretches

Chest Opener Wrist Release

coremvmt.com The Core Movement

 THE CORE MOVEMENT
CO Cardio Day

RE
mvmt

THE BEST CARDIO EXERCISES FOR FAT BURNING

All the winners agree that High Intensity Interval Training (HIIT) is the best way to lose fat. There are a lot of different ways to do
HIIT. Here are their picks:

1. Running: whether on the track or the treadmill, sprinting is one of the toughest forms of cardio. Alternate sprinting
with jogging or walking.

2. Jumping: jumping is an effective way to raise your heart rate, and it doesn't take much space or gear. Use a jump rope, or
jump on and off a box or step.

3. Swimming: if you tend to get hot working out, swimming is a great alternative. It also works your whole body and is low-impact.

4. Cycling: you can get a great workout on either a stationary, recumbent, or "real" bicycle. Try hill repeats for your intervals: make the
gear harder and stand up out of the saddle.

5. Elliptical Machine: like swimming, the elliptical is another great form of low-impact cardio. It's easy on your joints,
but it's a hard workout.

30 MINUTES OF CARDIO

coremvmt.com The Core Movement

 THE CORE MOVEMENT
CO Video Series

RE
mvmt

60+ exercises

Please visit http://coremvmt.com/12wpvideos/

for the complete workout program video series.

coremvmt.com The Core Movement