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10/27/11 11:12 A

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__________________
Ripped in 30 - Week 1

Warm Up

1. swinging arms
2. military march
3. bend over i-squat
4. halo dips
5. half squat knee grab
6. swinging arms

Circuit 1

1. toning push up
2. squat press
3. lunge w/ double arm and lunge w/ right leg
4. toning push up
5. squat press
6. lunge w/ double arm and lunge w/ left leg

Cardio

1. fast feet
2. skaters
3. fast feet
4. skaters

Abs

1. plank
2. hollow man

Circuit 2

1. stiff-leg deadlift w/ upright row
2. squat swing
3. good morning
4. stiff-leg deadlift w/ upright row
5. squat swing
6. good morning

Cardio

1. running man
2. squat punch
3. running man
4. squat punch

Abs

1. side plank crunch - right side
2. side plank crunch - left side

Circuit 3

1. chair pose w/ reverse fly
2. side lunge w/ front raise
3. front lunge w/ bicep curl
4. chair pose w/ reverse fly
5. side lunge w/ front raise
6. front lunge w/ bicep curl

Cardio

1. butt kicks
2. single leg hop - right
3. butt kicks
4. single leg hop - left

Abs

1. crunches
2. reverse crunch w/ crunch
3. crunches
4. reverse crunch w/ crunch

Stretches
__________________
Ripped in 30 - Week 2

Warm Up

1. backward arm circles
2. toe taps (kick & drop)
3. alternating hugs
4. shoulder to knee stretch
5. alternating squat w/ rotation
6. toe taps (kick it & drop)

Circuit 1

1. static lunge (right) w/ row
2. pendulum lunge w/ serving biceps
3. chest press w/ pelvic thrust (left leg)
4. static lunge (left) w/ row
5. pendulum lunge w/ serving biceps
6. chest press with pelvic thrust (right leg)

Cardio

1. plank jacks
2. mountain climbers
3. plank jacks
4. mountain climbers

Abs

1. arm to leg crunch (right arm to left leg)
2. arm to leg crunch (left arm to right leg)

Circuit 2

1. side lunge w/ leg raise (abduction)
2. transition ab hold into table top (left)
3. crow push ups
4. side lunge w/ leg raise (abduction)
5. transition ab hold into table top (right)
6. crow push ups

Cardio

1. jump rope kick outs
2. squat thrusts
3. jump rope kick outs
4. squat thrusts

Abs

1. ab roll (v ups)
2. leg raise & crawl up (left leg)
3. ab roll (v ups)
4. leg raise & crawl up (right leg)

Circuit 3

1. sumo squat w/ tricep extension
2. stork stance w/ low row
3. renegade row
4. sumo squat w/ tricep extension
5. stork stance w/ low row
6. renegade row

Cardio

1. jab cross high low
2. high knees
3. jab cross high low
4. high knees

Abs

1. sit up w/ leg extension
2. crunch w/ leg raise

Stretch
__________________
Ripped in 30 - Week 3

Warm-Up

1. sledge hammers
2. standing split stretch
3. static lunge w/ torso rotation (twist & drop)
4. sledge hammers
5. standing split stretch
6. static lunge w/ torso rotation (twist & drop)

Circuit 1

1. Knee up crawl
2. duck walk
3. wide & low row
4. knee up crawl
5. duck walk
6. wide & low row

Cardio

1. squat jacks
2. skiers (twist center)
3. squat jacks
4. skiers (twist center)

Abs

1. twisting plank
2. straight leg squat thruster
3. twisting plank
4. straight leg squat thruster

Circuit 2

1. stork stance w/ fly
2. single leg squat w/ cork screw curl
3. rock n roll squat w/ reverse crunch
4. stork stance w/ fly
5. single leg squat w/ cork screw curl
6. rock n roll squat w/ reverse crunch

Cardio

1. squat jumps
2. running stance
3. squat jumps
4. running stance

Abs

1. vertical leg up crunches
2. cross body crunches

Circuit 3

1. pike push ups
2. single arm left side push up
3. elevated leg dip
4. pike push ups
5. single arm right side push up
6. elevated leg dip

cardio

1. jumping lunges
2. single leg cross hop (right side)
3. jumping lunges
4. single leg cross hop (left side)

Abs

1. ab hold
2. pike crunches (v-up crunches)
_________________
Ripped in 30 Week 4

Warm-Up

1. opposite leg swing
2. side lunge stretch
3. elbow to knee (standing side crunches)
4. opposite leg swing
5. side lunge stretch
6. elbow to knee (standing side crunches)


Circuit 1

1. alternate crescent pose
2. static squat press
3. static squat row
4. alternate crescent pose
5. static squat press
6. static squat row

Cardio

1. plie hop
2. jumping jacks w/ front kick
3. plie hop
4. jumping jack w/ front kick

Abs

1. downward dog w/ left knee into chest
2. plank walk (backward & forward)


Circuit 2

1. superman w/ shoulder press
2. renegade row w/ push up
3. crossover lunge w/ bicep curl
4. superman w/ shoulder press
5. renegade row w/ push up
6. crossover lunge w/ bicep curl

Cardio

1. burpee w/ jump hop
2. scissor hop
3. burpee w/ jump hop
4. scissor hop

Abs

1. window washer
2. v-sit

Circuit 3

1. single leg bridge w/ chest fly
2. chataranga push up
3. walk in place plank
4. single leg bridge w/ chest fly
5. chataranga push up
6. walk in place plank

Cardio

1. side center plank jump
2. double jump rope
3. side center plank jump
4. double jump rope

Abs

1. sit up to toes, back down, legs up & crunches
2. sit up to toes, back down, legs up & crunches



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