week 1 dates cardio 1 - how do i get ripped? · cardio 1 reps monday friday t jacks bear crawls...
TRANSCRIPT
HowDoIGetRipped.com
WEEK 1 CARDIO 1 REPS MONDAY WEDNESDAY T Jacks Bear Crawls Lateral Shuffle Forward Lunge Twist Basic Burpee A-Skips Run Lunge Squat
CARDIO 2 REPS FRIDAY Sprint In Place Mountain Climbers Straight Leg Sprint Gorilla Crawl Jimmie Jumps Water Bug Frog Burpee
RESISTANCE 1 REPS TUESDAY THURSDAY SATURDAY Push-Ups Squat Thrust Pull-Ups Chopper Lunge Sit-Up Punch
CORE 1 REPS/DAY ACTUAL V-Ups Chop Twist Boda Crunch Twist Scissor Slicer Cobra Crunch Kick Twist Rock The Boat Plank Roll Flutter Kicks Belly/Side/Plank
(M/W/F)
NOTES:
50 / 40 / 30
20 / 25 / 30
30 / 25 / 20
10 / 16 / 20
25 / 20 / 15
30 / 40 / 50
30 / 40 / 50
11 / 11 / 11
11 / 11 / 11
11 / 11 / 11
11 / 11 / 11
11 / 11 / 11
11 / 11 / 11
11 / 11 / 11
11 / 11 / 11
11 / 11 / 11
11 / 11 / 11
60 / 50 / 40
30 / 40 / 50
50 / 40 / 30
16 / 20 / 26
50 / 40 / 30
15 / 20 / 25
25 / 20 / 15
25 / 20 / 15
15 / 20 / 25
15 / 12 / 8
14 / 18 / 20
30 / 25 / 20
Record Weights
Squat Thrust = T/TH/S =
Chopper Lunge = T/TH/S =
Chop Twist = M/W/F =
HowDoIGetRipped.com DATES ____________________
HowDoIGetRipped.com
HowDoIGetRipped.com
WEEK 2 CARDIO 2 REPS TUESDAY SATURDAY Sprint In Place Mountain Climbers Straight Leg Sprint Gorilla Crawl Jimmie Jumps Water Bug Frog Burpee
CARDIO 1 REPS THURSDAY T Jacks Bear Crawls Lateral Shuffle Forward Lunge Twist Basic Burpee A-Skips Run Lunge Squat
RESISTANCE 2 REPS MONDAY FRIDAY Burpee Press Jump Squats Chin-Up L Crunch Punch Pull Corkscrew Lift
CORE 1 REPS/DAY ACTUAL V-Ups Chop Twist Boda Crunch Twist Scissor Slicer Cobra Crunch Kick Twist Rock The Boat Plank Roll Flutter Kicks Belly/Side/Plank
(T/TH/S)
NOTES:
11 / 11 / 11
11 / 11 / 11
11 / 11 / 11
11 / 11 / 11
11 / 11 / 11
11 / 11 / 11
11 / 11 / 11
11 / 11 / 11
11 / 11 / 11
11 / 11 / 11 20 / 15 / 10
20 / 25 / 30
12 / 10 / 8
16 / 20 / 24
20 / 15 / 10
Record Weights
Squat Thrust = W =
Chopper Lunge = W =
Chop Twist = T/TH/S =
Burpee Press = M/F =
50 / 40 / 30
20 / 25 / 30
30 / 25 / 20
10 / 16 / 20
25 / 20 / 15
30 / 40 / 50
30 / 40 / 50
60 / 50 / 40
30 / 40 / 50
50 / 40 / 30
16 / 20 / 26
50 / 40 / 30
15 / 20 / 25
25 / 20 / 15
RESISTANCE 1 REPS WEDNESDAY Push-Ups Squat Thrust Pull-Ups Chopper Lunge Sit-Up Punch
25 / 20 / 15
15 / 20 / 25
15 / 12 / 8
14 / 18 / 20
30 / 25 / 20
Record Weights
Jump Squats = M/F =
Punch Pull = M/F =
DATES ____________________
HowDoIGetRipped.com
HowDoIGetRipped.com
WEEK 3
RESISTANCE 2 REPS THURSDAY SATURDAY Burpee Press Jump Squats Chin-Up L Crunch Punch Pull Corkscrew Lift
CORE 1 REPS/DAY ACTUAL V-Ups Chop Twist Boda Crunch Twist Scissor Slicer Cobra Crunch Kick Twist Rock The Boat Plank Roll Flutter Kicks Belly/Side/Plank
(M/W/F)
NOTES:
11 / 11 / 11
11 / 11 / 11
11 / 11 / 11
11 / 11 / 11
11 / 11 / 11
11 / 11 / 11
11 / 11 / 11
11 / 11 / 11
11 / 11 / 11
11 / 11 / 11 20 / 15 / 10
20 / 25 / 30
12 / 10 / 8
16 / 20 / 24
20 / 15 / 10
Record Weights
Squat Thrust = T =
Chopper Lunge = T =
Chop Twist = M/W/F =
Burpee Press = TH/S =
RESISTANCE 1 REPS TUESDAY Push-Ups Squat Thrust Pull-Ups Chopper Lunge Sit-Up Punch
25 / 20 / 15
15 / 20 / 25
15 / 12 / 8
14 / 18 / 20
30 / 25 / 20
Record Weights
Jump Squats = TH/S =
Punch Pull = TH/S =
CARDIO 1 REPS MONDAY FRIDAY T Jacks Bear Crawls Lateral Shuffle Forward Lunge Twist Basic Burpee A-Skips Run Lunge Squat
50 / 40 / 30
20 / 25 / 30
30 / 25 / 20
10 / 16 / 20
25 / 20 / 15
30 / 40 / 50
30 / 40 / 50
CARDIO 2 REPS WEDNESDAY Sprint In Place Mountain Climbers Straight Leg Sprint Gorilla Crawl Jimmie Jumps Water Bug Frog Burpee
60 / 50 / 40
30 / 40 / 50
50 / 40 / 30
16 / 20 / 26
50 / 40 / 30
15 / 20 / 25
25 / 20 / 15
DATES ____________________
HowDoIGetRipped.com WEEK 4
RESISTANCE 2 REPS FRIDAY Burpee Press Jump Squats Chin-Up L Crunch Punch Pull Corkscrew Lift
CORE 1 REPS/DAY ACTUAL V-Ups Chop Twist Boda Crunch Twist Scissor Slicer Cobra Crunch Kick Twist Rock The Boat Plank Roll Flutter Kicks Belly/Side/Plank
(T/TH/S)
NOTES:
11 / 11 / 11
11 / 11 / 11
11 / 11 / 11
11 / 11 / 11
11 / 11 / 11
11 / 11 / 11
11 / 11 / 11
11 / 11 / 11
11 / 11 / 11
11 / 11 / 11 20 / 15 / 10
20 / 25 / 30
12 / 10 / 8
16 / 20 / 24
20 / 15 / 10
Record Weights
Squat Thrust = W =
Chopper Lunge = W =
Chop Twist = T/TH/S =
Burpee Press = F =
RESISTANCE 1 REPS WEDNESDAY Push-Ups Squat Thrust Pull-Ups Chopper Lunge Sit-Up Punch
25 / 20 / 15
15 / 20 / 25
15 / 12 / 8
14 / 18 / 20
30 / 25 / 20
Record Weights
Jump Squats = F =
Punch Pull = F =
Split Lunge Thrust = M =
Arm Balance Row = M =
Mountain Squats = M =
CARDIO 1 REPS SATURDAY T Jacks Bear Crawls Lateral Shuffle Forward Lunge Twist Basic Burpee A-Skips Run Lunge Squat
50 / 40 / 30
20 / 25 / 30
30 / 25 / 20
10 / 16 / 20
25 / 20 / 15
30 / 40 / 50
30 / 40 / 50
CARDIO 2 REPS TUESDAY Sprint In Place Mountain Climbers Straight Leg Sprint Gorilla Crawl Jimmie Jumps Water Bug Frog Burpee
60 / 50 / 40
30 / 40 / 50
50 / 40 / 30
16 / 20 / 26
50 / 40 / 30
15 / 20 / 25
25 / 20 / 15
CARDIO 3 REPS THURSDAY Spider Crawls Skip Flys Cross Climbers Fast Feet Up/Down Sphinx Kickers Knee Drop Lunges Spin Burpees
15 / 12 / 10
30 / 40 / 50
40 / 35 / 30
8 / 12 / 15
30 / 25 / 20
10 / 15 / 20
20 / 15 / 12
RESISTANCE 3 REPS MONDAY Pump Jumpers Split Lunge Thrust Arm Balance Row Mountain Squats Scissor Clappers
25 / 20 / 15
20 / 25 / 30
16 / 14 / 12
14 / 18 / 20
50 / 40 / 30
DATES ____________________
HowDoIGetRipped.com
HowDoIGetRipped.com
HowDoIGetRipped.com
WEEK 5
RESISTANCE 2 REPS MONDAY FRIDAY Burpee Press Jump Squats Chin-Up L Crunch Punch Pull Corkscrew Lift
CORE 2 REPS/DAY ACTUAL V-Ups Chop Twist Boda Crunch Twist Scissor Slicer Cobra Crunch Kick Twist Rock The Boat Plank Roll Flutter Kicks Belly/Side/Plank
(T/TH/S)
NOTES:
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22 20 / 15 / 10
20 / 25 / 30
12 / 10 / 8
16 / 20 / 24
20 / 15 / 10
Record Weights
Chop Twist = T/TH/S =
Burpee Press = M/F =
Jump Squats = M/F =
Punch Pull = M/F =
Record Weights
Split Lunge Thrust = W =
Arm Balance Row = W =
Mountain Squats = W =
CARDIO 2 REPS TUESDAY SATURDAY Sprint In Place Mountain Climbers Straight Leg Sprint Gorilla Crawl Jimmie Jumps Water Bug Frog Burpee
60 / 50 / 40
30 / 40 / 50
50 / 40 / 30
16 / 20 / 26
50 / 40 / 30
15 / 20 / 25
25 / 20 / 15
DATES ____________________
CARDIO 3 REPS THURSDAY Spider Crawls Skip Flys Cross Climbers Fast Feet Up/Down Sphinx Kickers Knee Drop Lunges Spin Burpees
15 / 12 / 10
30 / 40 / 50
40 / 35 / 30
8 / 12 / 15
30 / 25 / 20
10 / 15 / 20
20 / 15 / 12
RESISTANCE 3 REPS WEDNESDAY Pump Jumpers Split Lunge Thrust Arm Balance Row Mountain Squats Scissor Clappers
25 / 20 / 15
20 / 25 / 30
16 / 14 / 12
14 / 18 / 20
50 / 40 / 30
HowDoIGetRipped.com WEEK 6
RESISTANCE 2 REPS FRIDAY Burpee Press Jump Squats Chin-Up L Crunch Punch Pull Corkscrew Lift
NOTES:
20 / 15 / 10
20 / 25 / 30
12 / 10 / 8
16 / 20 / 24
20 / 15 / 10
Record Weights
Squat Thrust = M =
Chopper Lunge = M =
Chop Twist = T/TH/S =
Burpee Press = F =
RESISTANCE 1 REPS MONDAY Push-Ups Squat Thrust Pull-Ups Chopper Lunge Sit-Up Punch
25 / 20 / 15
15 / 20 / 25
15 / 12 / 8
14 / 18 / 20
30 / 25 / 20
Record Weights
Jump Squats = F =
Punch Pull = F =
Split Lunge Thrust = W =
Arm Balance Row = W =
Mountain Squats = W =
CARDIO 1 REPS THURSDAY T Jacks Bear Crawls Lateral Shuffle Forward Lunge Twist Basic Burpee A-Skips Run Lunge Squat
50 / 40 / 30
20 / 25 / 30
30 / 25 / 20
10 / 16 / 20
25 / 20 / 15
30 / 40 / 50
30 / 40 / 50
CARDIO 2 REPS TUESDAY SATURDAY Sprint In Place Mountain Climbers Straight Leg Sprint Gorilla Crawl Jimmie Jumps Water Bug Frog Burpee
60 / 50 / 40
30 / 40 / 50
50 / 40 / 30
16 / 20 / 26
50 / 40 / 30
15 / 20 / 25
25 / 20 / 15
DATES ____________________
CORE 2 REPS/DAY ACTUAL V-Ups Chop Twist Boda Crunch Twist Scissor Slicer Cobra Crunch Kick Twist Rock The Boat Plank Roll Flutter Kicks Belly/Side/Plank
(T/TH/S)
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
RESISTANCE 3 REPS WEDNESDAY Pump Jumpers Split Lunge Thrust Arm Balance Row Mountain Squats Scissor Clappers
25 / 20 / 15
20 / 25 / 30
16 / 14 / 12
14 / 18 / 20
50 / 40 / 30
HowDoIGetRipped.com
HowDoIGetRipped.com
HowDoIGetRipped.com
WEEK 7 CORE 2 REPS/DAY ACTUAL V-Ups Chop Twist Boda Crunch Twist Scissor Slicer Cobra Crunch Kick Twist Rock The Boat Plank Roll Flutter Kicks Belly/Side/Plank
(T/TH/S)
NOTES:
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
Record Weights
Chop Twist = T/TH/S =
Squat Thrust = W =
Chopper Lunge = W =
Record Weights
Split Lunge Thrust = M/F =
Arm Balance Row = M/F =
Mountain Squats = M/F =
DATES ____________________
CARDIO 3 REPS THURSDAY SATURDAY Spider Crawls Skip Flys Cross Climbers Fast Feet Up/Down Sphinx Kickers Knee Drop Lunges Spin Burpees
15 / 12 / 10
30 / 40 / 50
40 / 35 / 30
8 / 12 / 15
30 / 25 / 20
10 / 15 / 20
20 / 15 / 12
RESISTANCE 3 REPS MONDAY FRIDAY Pump Jumpers Split Lunge Thrust Arm Balance Row Mountain Squats Scissor Clappers
25 / 20 / 15
20 / 25 / 30
16 / 14 / 12
14 / 18 / 20
50 / 40 / 30
CARDIO 1 REPS TUESDAY T Jacks Bear Crawls Lateral Shuffle Forward Lunge Twist Basic Burpee A-Skips Run Lunge Squat
50 / 40 / 30
20 / 25 / 30
30 / 25 / 20
10 / 16 / 20
25 / 20 / 15
30 / 40 / 50
30 / 40 / 50
RESISTANCE 1 REPS WEDNESDAY Push-Ups Squat Thrust Pull-Ups Chopper Lunge Sit-Up Punch
25 / 20 / 15
15 / 20 / 25
15 / 12 / 8
14 / 18 / 20
30 / 25 / 20
HowDoIGetRipped.com
HowDoIGetRipped.com
WEEK 8
RESISTANCE 2 REPS WEDNESDAY Burpee Press Jump Squats Chin-Up L Crunch Punch Pull Corkscrew Lift
CORE 2 REPS/DAY ACTUAL V-Ups Chop Twist Boda Crunch Twist Scissor Slicer Cobra Crunch Kick Twist Rock The Boat Plank Roll Flutter Kicks Belly/Side/Plank
(T/TH/S)
NOTES:
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22 20 / 15 / 10
20 / 25 / 30
12 / 10 / 8
16 / 20 / 24
20 / 15 / 10
Record Weights
Chop Twist = T/TH/S =
Burpee Press = W =
Jump Squats = W =
Punch Pull = W =
Record Weights
Split Lunge Thrust = M/F =
Arm Balance Row = M/F =
Mountain Squats = M/F =
DATES ____________________
RESISTANCE 3 REPS MONDAY FRIDAY Pump Jumpers Split Lunge Thrust Arm Balance Row Mountain Squats Scissor Clappers
25 / 20 / 15
20 / 25 / 30
16 / 14 / 12
14 / 18 / 20
50 / 40 / 30
CARDIO 3 REPS TUESDAY SATURDAY Spider Crawls Skip Flys Cross Climbers Fast Feet Up/Down Sphinx Kickers Knee Drop Lunges Spin Burpees
15 / 12 / 10
30 / 40 / 50
40 / 35 / 30
8 / 12 / 15
30 / 25 / 20
10 / 15 / 20
20 / 15 / 12
CARDIO 2 REPS THURSDAY Sprint In Place Mountain Climbers Straight Leg Sprint Gorilla Crawl Jimmie Jumps Water Bug Frog Burpee
60 / 50 / 40
30 / 40 / 50
50 / 40 / 30
16 / 20 / 26
50 / 40 / 30
15 / 20 / 25
25 / 20 / 15
HowDoIGetRipped.com DELUXE WORKOUTS SPEC OPS: CORE REPS/DAY ACTUAL Cross Crunch Bicycle Low Plank Plange Pistol Crunch Spiderman Crunch Cucumber Crunch Hi-Low Jack Sidewinder Cross Crunch Hold X Crunch Bird Dog Side Arm Crunch
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
DATE ____________________ SPEC OPS: CORE REPS/DAY ACTUAL Cross Crunch Bicycle Low Plank Plange Pistol Crunch Spiderman Crunch Cucumber Crunch Hi-Low Jack Sidewinder Cross Crunch Hold X Crunch Bird Dog Side Arm Crunch
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
DATE ____________________
SPEC OPS: CORE REPS/DAY ACTUAL Cross Crunch Bicycle Low Plank Plange Pistol Crunch Spiderman Crunch Cucumber Crunch Hi-Low Jack Sidewinder Cross Crunch Hold X Crunch Bird Dog Side Arm Crunch
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
DATE ____________________ SPEC OPS: CORE REPS/DAY ACTUAL Cross Crunch Bicycle Low Plank Plange Pistol Crunch Spiderman Crunch Cucumber Crunch Hi-Low Jack Sidewinder Cross Crunch Hold X Crunch Bird Dog Side Arm Crunch
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
22 / 22 / 22
DATE ____________________
HowDoIGetRipped.com
HowDoIGetRipped.com DELUXE WORKOUTS DATE ____________________
SPEC OPS: RESISTANCE REPS WEIGHT Plange Push-Ups Clean Squat Press Track Star Pull-Ups California Roll High Low Boat
12 / 10 / 8
10 / 15 / 20
12 / 10 / 8
8 / 12 / 16
20 / 15 / 12
DATE ____________________ SPEC OPS: RESISTANCE REPS WEIGHT Plange Push-Ups Clean Squat Press Track Star Pull-Ups California Roll High Low Boat
12 / 10 / 8
10 / 15 / 20
12 / 10 / 8
8 / 12 / 16
20 / 15 / 12
DATE ____________________ SPEC OPS: RESISTANCE REPS WEIGHT Plange Push-Ups Clean Squat Press Track Star Pull-Ups California Roll High Low Boat
12 / 10 / 8
10 / 15 / 20
12 / 10 / 8
8 / 12 / 16
20 / 15 / 12
DATE ____________________
SPEC OPS: RESISTANCE REPS WEIGHT Plange Push-Ups Clean Squat Press Track Star Pull-Ups California Roll High Low Boat
12 / 10 / 8
10 / 15 / 20
12 / 10 / 8
8 / 12 / 16
20 / 15 / 12
DATE ____________________
SPEC OPS: RESISTANCE REPS WEIGHT Plange Push-Ups Clean Squat Press Track Star Pull-Ups California Roll High Low Boat
12 / 10 / 8
10 / 15 / 20
12 / 10 / 8
8 / 12 / 16
20 / 15 / 12
HowDoIGetRipped.com
HowDoIGetRipped.com DELUXE WORKOUTS
DATE ____________________ SPEC OPS: CARDIO REPS WEIGHT Press Jacks Burpee Rolls Tire Twist Squat Cross Press A-Skips (Total) Crawl Jacks Lateral Squat Hop
70 / 60 / 50
10 / 12 / 15
40 / 35 / 30
20 / 25 / 30
50 / 40 / 30 ---
18 / 20 / 25 ---
20 / 15 / 12
DATE ____________________ SPEC OPS: CARDIO REPS WEIGHT Press Jacks Burpee Rolls Tire Twist Squat Cross Press A-Skips (Total) Crawl Jacks Lateral Squat Hop
70 / 60 / 50
10 / 12 / 15
40 / 35 / 30
20 / 25 / 30
50 / 40 / 30 ---
18 / 20 / 25 ---
20 / 15 / 12
HowDoIGetRipped.com