Get Ripped Rotation

Table of Contents

Welcome letter . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

The Science behind the New & Improved RIPPED! DVD Rotation Guide . . . . . . . . . . . .

RIPPED! Research – Answers to Frequently Asked Questions . . . . . . . . . . . . . . . . .

Heart Rate Monitors: Helpful for RIPPED! Success . . . . . . . . . . . . . . . . . . . . . .

References . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

RIPPED! Monthly Training Cycle (Beginner) . . . . . . . . . . . . . . . . . . . . . . . . .

RIPPED! Monthly Training Cycle (Intermediate) . . . . . . . . . . . . . . . . . . . . . . .

RIPPED! Monthly Training Cycle (Advanced) . . . . . . . . . . . . . . . . . . . . . . . . .

Cardio Chart . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .

The information in this document is copyrighted. Except as otherwise expressly permitted under copyright law, no copying, redistribution, retransmission, publication or commercial exploitation of downloaded material will be permitted without the express permission of Jari Love. If you have any questions about these terms, please email [email protected].

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Dear Friend,

Thank you so much for ordering the New & Improved RIPPED! DVD Rotations Guide. I really appreciate your support and truly value your business.

I’m so excited about the New & Improved RIPPED! DVD Rotations Guide! With the help of an exercise physiologist, we were able to put together beginner, intermediate and advanced programs that incorporate all seven DVDs along with suggestions for cardio workouts. I’ve also included some helpful information about how using heart rate zones will lead to greater success in your training. In addition, I have provided answers to some of the frequently asked questions I get about diet and exercise.

Finally, I have included a cardio chart to help you keep track of your workouts and monitor your progress on your journey to a healthier you!

I sincerely hope that you �nd this guide to be a helpful tool in making your workouts more e�ective. For more information on Get RIPPED! DVDs or other products, please visitwww.jarilove.com. If you have any questions, comments or suggestions, please feel free to email me anytime at [email protected].

Good luck in your training!

Sincerely,

Jari Love

Unit #2, 1709 – 8th Ave NE Calgary, AB T2E 0S9

[email protected]

www.jarilove.com

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The Science behind the RIPPED! Rotations

The human body is a complex and brilliant machine that has the ability to adapt to the stresses placed on it. In an attempt to lose fat and gain muscle, most of us, place physical stress on the body in the form of exercise. But, what most of us fail to do is vary the type of training we do, which is necessary to optimize the bene�ts of our workouts. The vast majority of us do the same type of exercise week after week, for the same amount of time. This is not the best way to workout because when we do this the body adapts to be only as �t as it needs to be to handle this level of stress. Then it stays there and you stop seeing results - This is known as a plateau. We’ve all experienced the frustration of continuing to exercise but not seeing any more �tness gains. To help you avoid these plateaus, we utilize a process called periodization to maximize the bene�ts you can get out of the RIPPED! Workouts!

Periodization is a method of training that alternates the levels of intensity and the duration of workouts within a week and month to keep your body challenged. So, in this New & Improved RIPPED! DVD Rotations Guide you will see harder days interspersed with easier days throughout the week. You will also see that each of the �rst three weeks gets more di�cult than the last so we are constantly increasing the stress on the body to produce a greater stimulus for change in �tness levels. Then we give the body a chance to respond to the stress with a period of reduced exercise in week 4. This recovery week is very important to the training process because we actually get �tter when we are resting, not while we are exercising.

Also, to make you the best fat burning machine you can be, we alternate periods that utilize the high intensity work of the RIPPED! series with periods of lighter cardio training and rest. Following the periodized plan of the New & Improved RIPPED! DVD Rotations Guide is the best way to achieve your �tness goals.

Remember, variety is not only the spice of life, it’s the secret to achieving peak �tness!

By: Ryan Saranchuk BPE. MSc.Exercise Physiologist

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2 How long should cardio sessions be?

Research shows that moderately intense physical activity accumulated throughout the day in 3 10-minute bouts can be just as e�ective as exercising for 30 minutes straight.

3 How many days should one do interval training for?

It is currently recommended that interval training be done 2-3 times per week. This type of exercise can be hard on the joints so doing it more often can cause injury.

4 How do you get a �at stomach?

Two main types of exercise can help you get a �at stomach - strength training and cardio. The abdominals are like all other muscle groups, so to de�ne them you need to tone them and lose the fat that overlays them. What makes abs tricky is that they are located at a part of the body where we store excess fat, so they are harder to see. When you combine strength training with cardiovascular exercise you get rid of the fat that is hiding the muscles underneath. Additionally, you need to consider your diet. Avoiding high sodium food items can help your stomach stay �at because sodium causes the body to retain water and the abdomen to bloat.

1 How much cardio should I do each week?

The American College of Sports Medicine and the American Heart Association recommend doing moderately intense cardio 30 minutes a day, �ve days a week OR vigorously intense cardio 20 minutes a day, 3 days a week. They also recommend doing 8-12 repetitions of 8-10 strength-training exercises, twice a week. It should be noted though, that to lose weight, the recommendations for cardio increase to 60 to 90 minutes. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.

5 How soon should you eat before a workout?

If you eat too much right before a workout, your body will divert blood to your muscles and away from your digestive organs, disrupting the process of digestion. Therefore, it is generally, recommended to work out 2 to 3 hours after a meal, or an hour or two after a snack [1].

RIPPED! Research: Answers to Frequently Asked QuestionsBy: Jari Love

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10 Is doing RIPPED! enough exercise to lose weight?

While RIPPED! is an excellent tool to aid in weight loss, it would be most e�ective when combined with lighter intensity workouts. RIPPED! is a high intensity workout that pushes your muscles and your heart, so it is recommended that you do RIPPED! 3-5 days per week (depending on your �tness level) and alternate it with lighter cardio sessions.

6 What is periodization?

Periodization is a resistance training technique where you rotate between cycles of high intensity weight lifting (lifting heavy weights) with high volume weight lifting (doing lots of repetitions with lighter weights). This is an e�ective technique because it stimulates the fast and slow twitch muscle �bers di�erently, so keeps the muscles challenged.

A study in the journal Medicine& Science Sports & Exercise found that when 34 untrained women followed a single set circuit training program and a periodized, multiple-set program, there muscle performance increased signi�cantly more after the periodized training [2].

7 Which is better for weight loss - Strength training or cardio?

For maximum �tness gains, you need to do both cardio and strength exercises. Cardio helps your heart and lungs get stronger and helps your body utilize oxygen more e�ciently, which increases overall �tness, while strength exercises help develop muscle, reduce body fat and maintain bone mass.

In a recent study, researchers at McMaster University compared a 10-week program of weight training plus aerobic exercise against aerobic exercise alone. They found that the aerobic group had a 2% increase in cardiovascular capacity and an 11% increase in endurance. But, the group who did weight training plus aerobic exercise had a 15% increase in cardiovascular capacity and a massive 109% increase in endurance. Additionally, the aerobic group showed no increases in leg or arm strength, but the aerobics plus weights group saw a 43% increase in arm strength and a 22% increase in leg strength.

8 How much is too much when it comes to exercise?

When it comes to exercise we all think that more is better, but if we workout too much it can lead to overtraining syndrome. This limit on how much exercise is too much is set by our genetics, lifestyle and �tness level. For example, if you are a beginner, hitting the gym 6 days a week could be too much.

Some symptoms of overtraining include: prolonged feelings of fatigue in your body and joints, having trouble sleeping, elevated heart rate when you wake up, losing motivation to do the activities you once loved, or persistent soreness in the muscles.

Overtraining can be avoided by giving your body the time it needs to rest between heavy workouts, by making sure your diet is giving your body all it needs to fuel workouts and repair muscles, and getting adequate sleep.

9 Can you do RIPPED! everyday?

Because RIPPED! works all major muscle groups, you may need to take a day o� in between workouts to allow your muscles to recover. Research has found that in men who did heavy weight workouts, muscles were still undergoing repair 24 hours after the workout, but by36 hours post-workout muscle recovery was complete.

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11 How soon should I increase my weight?

It is recommended you increase your weight load between 4-12 weeks after starting basic training.

12 What are the bene�ts of interval training?

According to the American College of Sports Medicine, high intensity intervals are the best ways to burn signi�cant calories in a short period of time, leading to higher overall calorie burn than steady state exercises. So, jogging with intermittent sprints will burn more calories than a long steady run.

When we do interval training, our muscles develop a higher tolerance to the build-up of lactate, and the heart muscle is strengthened, which increases both your cardiovascular and muscular endurance. For example, a recent study found that after just two weeks of interval training, six of the eight college-age men and women doubled their endurance, and the amount of time they could ride a bicycleat moderate intensity before exhaustion [3].

13 Is it better to be aerobic or anaerobic during intervals?

Aerobic exercise is done with oxygen and is often what we are talking about when we talk about steady state exercises. Generally, without things like dehydration and overheating, you could do aerobic exercises for a very long time because energy demands should be met bythe supply of oxygen. Anaerobic exercise, however, is done without oxygen so we are working beyond our available energy supply.

Intervals should be done anaerobically and should be of a short-duration, (generally not more than 90 seconds). This will force your body to go all out and your muscles to reach the lactate threshold and produce lactic acid. The more anaerobic intervals we do, the harder we have to work to get to that threshold and the longer we can stay there.

14 If my knee bothers me - what exercises can I do?

The following exercises are recommended for people who have knee trouble:

a. Swimming – this is a low impact, high intensity exercise that will burn calories with no stress on the joints b. Stationary biking – this exercise will help strengthen knee ligaments without painful impact c. Yoga – this will stretch out the joints and reduce pain d. Lift light weights – this will help to alleviate the muscle pain associated with heavy weight lifting

15 Which is better, RIPPED! or cardio �rst thing in the morning?

This depends on your �tness goals. If you want to lose weight or build up aerobic capacity, do cardio exercise �rst. But, if you want to increase muscular strength, then resistance training should be done �rst.

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Heart Rate Monitors: Helpful for RIPPED! SuccessBy: Jari Love

With the pace of the world these days, who has time to waste on ine�ective workouts? One of the best ways to design an e�ective workout program is to use your heart rate. But who wants to spend time crunching numbers and using mathematic formulas? Especially since these will only give you rough estimates based on generalizations for large groups of people. We are all di�erent with unique body make-ups and when it comes to exercise, the greatest bene�ts will be achieved by training with a one-of-a-kind program speci�c to you.

When you use a heart rate monitor you are no longer estimating your heart rate, but pinpointing it so you can evaluate your progress and adjust your training accordingly. For beginners, a heart rate monitor will tell you when to ease o� and when to work harder in order to improve your �tness level. Then as you get more �t, the monitor will tell you when you should give it that extra push to see even further �tness gains.

The three keys to a good �tness program are frequency (how often you exercise), duration (how long) and intensity (how hard). Frequency and duration are easy to measure because you can mark it on the calendar and use a clock. But, intensity is a bit trickier because it is measured by monitoring your heart. By using a heart rate monitor your workouts will become more e�ective and e�cient giving you the best results, in the least amount of time. They also make your workouts safer because they alert you when you are overdoing it and allow you to have more fun while you workout. It’s proven that when exercise is fun we stick with it so it’s really important to make sure we are enjoying ourselves! Heart rate monitors are alsocheap, light and a breeze to use, so all in all they are one of the best investments you can make.

Types of Heart Rates Resting Heart Rate

When you’re relaxing with the morning paper or watching TV, chances are good that you’re heart is relaxing right along withyou, beating slowly and not using a lot of energy. As you train your heart becomes more �t so you’re resting heart rate becomes lower. For example, after six months of training your heart rate will be 10 to 15 beats slower per minute.

On the other side of the coin, when we are faced with emotional stress, anticipation or stimulants like ca�eine and nicotine, our resting heart rate speeds up. A high resting heart rate means our heart has to beat more times in a minute and can be a sign of over training, dehydration, stress, lack of sleep, poor nutrition or a combination of the above.

Because the above factors can all in�uence heart rate, the best time to accurately measure your resting heart rate is in the morning when you wake up. If you measure it every morning for a week you will get a reliable average.

Exercise Heart Rate

Unlike spikes in heart rate from downing a pot of co�ee or being surprised by a spider behind your door, your exercise heart rate re�ects how much overall energy you’re using when you work out and it is the only type of heart rate increase that will get you into shape. Depending on the intensity of your workout your heart rate will increase to a certain percentage of your maximum heart rate. The harder you’re working, the higher your heart rate should be.

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Maximum Heart Rate

As the name suggests, your maximum heart rate is the highest number of times your heart can beat in one minute. Maximum heart rate (MHR) varies from person to person. As a general rule, the more muscles you have, the higher your MHR will be. For example, swimmers tend to have MHRs about 10 beats per minute lower than a runners because the runners are standing up as opposed to being horizontal, so they use more muscle groups as they move.

MHR also does not respond the same to every type of exercise. Body posture and the amount of muscle mass being used in a speci�c exercise are just a couple of reasons it can change as the type of exercise changes.

Emotions are another variable a�ecting MHR. Imagine how you would feel before your �rst marathon. You would probably be very nervous and a little frazzled and as a result your MHR would go up. But once the race began and you started to feel comfortable with the pace, your MHR would likely drop back down to your normal training level.

Other factors that cause discrepancies in MHR include altitude (those at higher altitudes will have a higher MHR than those training near sea level), sex (women tend to have a lower MHR than men at a similar training level) and whether or not training takes place in water (MHR is lower for those doing an exercise in water versus the same activity on land).

It is important to know your maximum heart rate because it will allow you to determine the di�erent heart zones in which you can work. This will then help you design a training program tailored for your needs.

The Bene�ts of Training “In the Zones”

Because heart rate is so easy to measure using a heart rate monitor, you can now use heart rate zones to train more e�ectively. There are �ve levels of heart rate zones, each varying with intensity.

Zone 1: Healthy Heart Zone (50 – 60% MHR)

In zone 1, you are doing low intensity exercises that can be maintained for prolonged periods of time, while maintaining a conversation. This zone can still lead to increased �tness bene�ts, because you are primarily using fat as fuel. This zone is useful for: warm-ups and cool downs, beginning a new program, recovering from an injury or simply improving one’s health.

Zone 2: Temperate Heart Zone (60 – 70% MHR)

Zone 2 is often referred to as the �tness zone because this is where your heart really begins to become stronger. This is often referred to as moderate intensity and its bene�ts include: increases in the heart’s ability to pump blood, increases in the number of small blood vessels, and improvements in cardiovascular endurance.

Zone 3: Aerobic Heart Zone (70 – 80% MHR)

Zone 3 has long been viewed as the benchmark intensity for overall general �tness because for most people this is the highest level they can maintain for an extended period of time. By working in zone 3, your endurance will continue to increase and your body will get used to working at a faster pace.

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Zone 4: Threshold Zone (80 – 90% MHR)

Zone 4 is where your body is on the verge of its anaerobic threshold. During low-intensity training, the body is able to supply enough oxygen to fuel the workout, but once you switch to high-intensity the body can no longer keep up with oxygen demand. At this point your body has reached your anaerobic (“without oxygen”) threshold. This is the point where you will start to feel some discomfort, including: tired muscles, heavy breathing and overall fatigue. At �rst, you won’t be able to stay at this threshold for long, but the more you train in zone 4, the more you will increase your stamina and the longer you can stay here.

Zone 5: Redline Zone (90 – 100% MHR)

Zone 5 is where you are working at maximum e�ort and have actually passed your anaerobic threshold. Your body can only remain here for a very short period of time; generally less than a minute. Training in this redline zone will increase your ability to sprint and do other exercises requiring short bursts of ultra-high intensity e�ort.

What does this all mean? If you feel the burn, are you burning carbs or fat?

In the past you may have been told that if you’re looking to burn fat, you should stick to low-intensity workouts because high-intensity workouts burn carbohydrates and not fat. While this is true, it is also misleading.

In low-intensity exercises, fat acts as the primary fuel. Then as the workout gets tougher, the fuel switches over to carbs. But even though more carbs are being used than in low intensity exercise, fat is still being burned and as you approach your anaerobic threshold your fat burning level will begin to peak. So you don’t all of a sudden stop burning fat when you up the intensity. Rather, you burn both, but with high intensity exercise, the number of calories you’re burning will be much higher, which should always be the goal of an e�ective workout.

Let’s look at the breakdown of how fat and carbohydrates burn in each of the �ve heart zones:

Zone 1Fat: 70-85%Carbs: 10-25%

Zone 2:Fat: 50-70%Carbs: 25-50%

Zone 3:Fat: 40-60%Carbs: 50-85%

Zone 4:Fat: 10-20%Carbs: 80-90%

Zone 5: Fat: 10-15%Carbs: 85-90%

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You’ll notice that as your move up in the various zones, your body uses more and more carbs as the primary fuel, which is a great thing! When you work at high intensities and burn primarily carbs, you will burn more fat long after the workout. Basically you want to make the most out of every workout so that your body will work for you by burning fat for the remaining hours of the day. However, too much high intensity exercise is not necessarily a good thing. Just like all kinds of exercise, you need to take breaks and make sure your body gets adequate rest.

Now that you understand a little more about heart rates and their importance, you will be able to understand the method behind the creation of the periodized programs in the New & Improved RIPPED! DVD Rotations Guide. You will notice that some of the Get RIPPED! DVDs require you to work at higher intensities than others and therefore have di�erent training goals. Understanding your heart rate and being aware of the various zones will be extremely helpful for you as you progress in your training.

I really encourage you to use this information when you workout. Take the time to write down the intensity and duration of your workouts and track your heart rate. You’ll notice that as you become more �t, activities that once required you to workin a zone 4 will only require you to work in a zone 3. This is a sign for you to up the intensity so that you can challenge your heart and make even more improvements to your �tness.

Exercise is a science and the more knowledge you can obtain about how your body works and responds to exercise, the better. I really encourage you to use this information so that you can stop wasting countless hours on the treadmill and start training smarter and more e�ectively today!

References

1. Powell, Don R. 2003. A Year of Health Hints: 365 Practical Ways to Feel Better and Live Longer.

American Institute for Preventative Medicine Press.

2. Marx, J.O., Ratamess, N.A., Nindl, B.C., Gotshalk, L.A., Volek, J.S., Dohi, K., Bush, J.A., Gomez, A.L., Mazzetti,

S.A., Fleck, S.J. Hakkinen, K., Newton, R.U. & Kraemer, W.J. (2001). Low-volume circuit versus high-volume

periodized resistance training in women. Medicine & Science Sports & Exercise. 33 (4), 635-643.

3. Burgomaster, K.A., Heighhauser, G.J.F., & Gibala, M.J. 2006. E�ect of short-term sprint interval training on

human skeletal muscle carbohydrate metabolism during exercise and time-trial performance. Journal of

Applied Physiology. 100: 2041-2047

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Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Build Week #1

Build Week #2

WORKOUT(S) INTENSITY TIME RATIONALE

INTENSITY TIME RATIONALEWORKOUT(S)

RIPPED! MONTHLY TRAINING CYCLE Videos Required: Get Ripped! and Get Ripped! Slim & Lean

20 mins

60 mins

60 mins

25 mins

25 mins

30 mins

35 mins

20 mins

Day o� or light walk




Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

BEGINNER

Get RIPPED!

Get RIPPED!

Get RIPPED! Slim & Lean


Cardio - power walk, easy jog, bike, etc.






DAY

DAY

Heavier weights, a faster tempo and shorter rest periods increase the intensity of the workout to develop lean muscle mass and cardiovasular �tness.

Burn calories and begin to develop your aerobic �tness.


Light weights and body weight movements help introduce you to the Ripped! Videos and let you perfect your form.


2

2

Burn calories and begin to develop your aerobic �tness.2

2

3

3

1

3 - 4

60 mins3 - 4

5 - 6

60 minsHeavier weights, a faster tempo and shorter rest periods increase the intensity of the workout to develop lean muscle mass and cardiovasular �tness.

5 - 6

Enjoy a day o� or take a very light, short walk to help recovery.

1 Enjoy a day o� or take a very light, short walk to help recovery.


1

3.2



Burn calories and begin to develop your aerobic �tness by picking up the tempo and the time slightly.


Summary: Time (hrs)

3.4Summary: Time (hrs)

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BEGINNER

Monday

Tuesday

Wednesday

Thursday

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Sunday

Build Week #3

Recovery Week



30 mins

60 mins

60 mins

15 mins

30 mins

35 mins

30 mins




Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Get RIPPED!

Get RIPPED!







DAY

DAY

Heavier weights, a faster tempo and shorter rest periods increase the intensity of the workout to develop lean muscle mass and cardiovasular �tness.





2

2

15 minsCardio - power walk, easy jog, bike, etc. Burn calories and begin to develop your aerobic �tness.2

2

3

3

1

3 - 4

60 mins3 - 4

5 - 6

60 minsGet RIPPED! Slim & LeanHeavier weights, a faster tempo and shorter rest periods increase the intensity of the workout to develop lean muscle mass and cardiovasular �tness.

5 - 6


Day o� or light walk 1 Enjoy a day o� or take a very light, short walk to help recovery.


1

4.6





Summary: Time (hrs)


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Tuesday

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Sunday

Build Week #1

Build Week #2



60 mins


Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Cardio - jog, bike, etc.


DAY

DAY

Tax your muscles and feel the burn of lactic acid with this workout designed to develop more lean muscle mass to increase your toned look and metabolic rate.

Aerobic exercise to help your body recover from the tougher days, burn calories, and enhance cadiovascular �tness.


30 mins2

Cardio - jog, bike, etc.Aerobic exercise to help your body recover from the tougher days, burn calories, and enhance cadiovascular �tness.

35 mins2

Cardio - jog, bike, etc. 45 mins3

30 mins2

7 - 8

60 mins8 - 9

60 mins6 - 7 Heavier weights and less reps to increase your strength gains.



RIPPED! MONTHLY TRAINING CYCLE Videos Required: Get Ripped! And Chiseled, Get Ripped! To The Core and Get Ripped!1000

INTERMEDIATE

Get RIPPED! And Chiseled

60 minsTax your muscles and feel the burn of lactic acid with this workout designed to develop more lean muscle mass to increase your toned look and metabolic rate.

7 - 8Get RIPPED! And Chiseled

Get RIPPED! To The Core

60 mins6 - 7 Heavier weights and less reps to increase your strength gains.Get RIPPED! To The Core

Get RIPPED!1000 High intensity cardio intervals are combined with weight exercises to increase your body's ability to burn fat.

60 mins8 - 9Get RIPPED!1000 High intensity cardio intervals are combined with weight exercises to increase your body's ability to burn fat.

Pick up the pace and length of your aerobic work to maximize cardiovascular �tness.




35 mins2

50 mins3


Enjoy a day o� or take a very light, short walk.

Day o� or light walk Enjoy a day o� or take a very light, short walk.

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INTERMEDIATE

Monday

Tuesday

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Saturday

Sunday

Build Week #1

Recovery Week




Monday

Tuesday

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Thursday

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Sunday

DAY

DAY

Cardio - jog, bike, etc.Aerobic exercise to help your body recover from the tougher days, burn calories, and enhance cadiovascular �tness.


30 mins2

Cardio - jog, bike, etc. 60 mins3

60 mins8 - 9









Get RIPPED!1000 High intensity cardio intervals are combined with weight exercises to increase your body's ability to burn fat.




Cardio - jog, bike, etc. 60 mins3 Pick up the pace and length of your aerobic work to maximize cardiovascular �tness.



30 mins2

30 mins3


Enjoy a day o� or take a very light, short walk.

Day o� or light walk Enjoy a day o� or take a very light, short walk.

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Get Extremely RIPPED!

Get Extremely RIPPED! 1000

RIPPED! MONTHLY TRAINING CYCLE Videos Required: Get Extremely Ripped! , Get Extremely Ripped! 1000 and Get Ripped! 1000ADVANCED

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Build Week #1

Build Week #2



60 mins


Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Cardio - run, bike, x-country ski etc.

DAY

DAY

A slightly higher intensity version of Ripped! 1000 with new functional moves.

Moderate aerobic work to burn calories and enhance cardiovascular �tness.75 mins4







Recovery cardio 30 mins2

9 - 10



Take a well deserved .day o� or go for a light, short walk.

Day o� or light walk Take a well deserved .day o� or go for a light, short walk.

Easy cardio helps your body recovery from high intensity work.

Get Extremely RIPPED! 60 minsA slightly higher intensity version of Ripped! 1000 with new functional moves.


9 - 10


Get RIPPED! 1000 60 minsHigh intensity cardio and weight exercises to increase your body's ability to burn fat.


8 - 9




8 - 9




9 - 10




9 - 10


60 mins Longer intervals with weights to maximize fat burning ability.


9 - 10


Get Extremely RIPPED! 1000 60 mins Longer intervals with weights to maximize fat burning ability.


9 - 10


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ADVANCED

Get Extremely RIPPED!Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Build Week #3

Recovery Week



60 mins

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

DAY

DAY

A slightly higher intensity version of Ripped! 1000 with new functional moves.





Cardio - run, bike, x-country ski etc. Easy cardio helps your body recovery from high intensity work.45 mins2

Cardio - run, bike, x-country ski etc. Easy cardio helps your body recovery from high intensity work.45 mins2


9 - 10





Day o�


Get RIPPED! 1000 60 mins High intensity cardio and weight exercises to increase your body's ability to burn fat.8 - 9

Get RIPPED! 1000 60 mins High intensity cardio and weight exercises to increase your body's ability to burn fat.8 - 9



8 - 9




9 - 10




9 - 10




9 - 10


You de�nitely deserve a day o� now!

Take a day o� or help your body recover and regenerate by taking a light, short walk.

Take a day o� or help your body recover and regenerate by taking a light, short walk.

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Fitness Program

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Ripped D

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Heart R

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Ripped D

VD Selection

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Documents

Get Ripped Rotation