Autor Tópico: RIPT90 Get Ripped in 90 Days - Complete Home Fitness (Lida 169 vezes)

mitsumi · « **em:** 20 de Março de 2020, 19:10 »

If you want to melt away fat, build lean muscle and get serious about your fitness, then join Jody Hendrix in RIPT90. RIPT90 includes 14 workouts designed to shred fat and build long lean muscle. Each workout demonstrates modification levels so regardless if you are a beginner, or ready to take it to the next level athletically, this workout is for you. Not only do you get the 14 workouts, also included is a complete training guide, planning calendar and nutrition plan. Only dumbbells or resistance bands are needed to get in the best shape of your life. We also recommend a pull-up bar.

RIPT Abs, 14 Mins - Focus on ripped abs and strong core
Back Breaker, 42 Mins - Pushing and pull your way to a cut back
Minute by Minute, 39 Mins - Fast paced fat burning and muscle toning workout
Deadlift Killer, 39 Mins - Targets your hamstrings and glutes
Dirty Dozen, 23 Mins - A head to toe workout
Shoulder Pressure, 21 Mins - The deltoids are our focus here in this workout
Chest Shredder, 39 Mins - The pectorals get the RIPT90 treatment
Death by Thruster, 25 Mins - Multiple muscle groups & max calorie burn
Stretch, 17 Mins - A head to tow recovery workout
Ups and Downs, 18 Mins - Jack your heart rate and tone your entire body
Leg Overhaul, 25 Mins - Hamstrings, glutes and quads get challenged here
Arm Annihilator, 35 Mins - Curls, dips and much more get those guns ready for the show
Total Body Tamer, 32 Mins - Cardiovascular and strength building workout
Metabolic Mania, 25 Mins - Tough fat shedding workout

Use the included training guide to help plan and schedule your workouts.
We also provide a complete Nutrition Plan to aid your meal planning, including simple, easy to follow recipes.
Stay motivated by posting your "BEFORE" photo and tracking your progress with the wall calendar!

Minute by Minute

5 pull ups
10 push ups
15 unweighted squats

repeat 20 times

Dead Lift Killer

20 Dead-Lifts
20 One-Leg Dead-Lifts (10 on each leg)
20 Straight Leg Dead-Lifts
20 One-Leg Straight Leg Dead-Lifts (10 each leg)
20 Sumo Dead-Lifts
25 Sit Ups

Do this circuit 3 times

Finisher: 50 Jumping Lunges

Back Breaker

Circuit 1 (repeat 3x):
8 wide grip Pull-Ups
8 standard grip Pull-Ups
8 close grip Chin-Ups

Circuit 2 (repeat 5x):
10 Bent Over Rows
10 Explosive Bent Over Rows
10 Renegade Rows

Circuit 3 (do once):
10 Reverse Flys (3 sets)
10 Pull-Overs (3 sets)
20 Push-Ups (5 sets)

Shoulder Pressure

15 Overhead Press
10 Sit-ups
15 Sumo High Pulls (upright rows w/ sumo squat)
10 Sit-ups

Repeat Circuit 5x

Finisher: 25 Lateral Raises

Metabolic Mania

Circuit 1 (repeat 3 times):
10 Slalom Press (skaters while punching light dumbbells)
10 Spiderman Push-ups
20 Tuck Jumps

Circuit 2 (repeat 3 times):
10 Mountain Climbers
10 Burpees
20 Squats

Circuit 3 (repeat 3 times):
10 Step Outs (in plank, kick leg underneath you to opposite side, or bring knee to opposite elbow)
10 Dumbbell Swings (kettlebell swing w/ a dumbbell except you bring the dumbbell/kettlebell all the way overhead)
20 Jumping Lunges

Leg Overhaul

30 seconds of Unweighted Squats (5 sets/15-20 seconds of rest between each set)
10 Static Lunges (3 sets)
10 Squats (3 sets)
Calf Raises - 20 seconds of work/10 seconds of rest (7 sets)
10 Goblet Squats (3 sets)
10 Jumping Lunges (6 sets)

Death by Thruster

Exercises (repeat 3 times):
15 Thrusters
15 Burpee Thrusters
15 Sumo Thrusters
15 Lunge Thrusters (15 each leg that is)

Arm Annihilator

15 Biceps Curls to Overhead Press (3 sets)
15 Hammer Curls (3 sets)
5 Jumping Jacks to 5 Tricep Push-ups (8 rounds no rest)
5 Biceps Curls with heavy weights (10 sets)
15 Triceps Dips (3 sets)
5 Chin-Ups (10 sets)
50 Sit-ups (3 sets)

Dirty Dozen

Exercises (do 2 times):

12 Tuck Jumps
12 Pull-ups
12 Thrusters
12 Dead-Lifts
12 Push-ups
12 Burpees
12 Fly Traps (core move; lay on back and jackknife straight arms and legs till they touch)
12 Push Press (he actually just does overhead presses the majority of the time)
12 Side Knees alternating each side
12 Dumbbell Swings (kettlebell move except he brings the dumbbell all the way overhead)
12 Sit-ups
12 Squats (unweighted)

Total Body Tamer

15 Weighted Thrusters (3 sets)
5 Pull-ups (10 sets)
5 Push-ups (10 sets)
10 Clean and Jerk (deadlift, hammer curl and overhead press) (5 sets)
5 Weighted Burpees (w/ overhead press) (9 sets)
10 Sit-ups + 10 Dumbbell Swings (5 rounds)

Ups and Downs

30 Dumbbell Snatch (single arm but alternate arms; you start with the dumbbell on the ground in front of you and you squat to place it on the ground before switching hands)
30 Mountain Climbers
30 Squats
10 Burpees

20 Dumbbell Snatch
20 Mountain Climbers
20 Squats
15 Burpees

10 Dumbbell Snatch
10 Mountain Climbers
10 Squats
20 Burpees

Chest Shredder

15 Wide Arm Push-ups
15 Standard Push-ups
15 Close Hand Push-ups
10 T-bar Push-ups (5 each side)
15 Chest Fly
15 Chest Press
25 Sit-ups

Repeat this circuit 3 times

Finisher: Forearm Planks, hold for 30 seconds, 5 times

RIPT Abs

Sit-Ups
Hold Forearm Plank for 60 seconds
Twist Crunches (Russian Twist)
Plank Knee to Elbow (Spider Plank)

Repeat Circuit 3 times; 40 reps first time, 30 reps second time and 20 reps 3rd time

General
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Autor Tópico: RIPT90 Get Ripped in 90 Days - Complete Home Fitness (Lida 169 vezes)

mitsumi

RIPT90 Get Ripped in 90 Days - Complete Home Fitness