Ript
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Workout
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Exercises
Most Recent
Full Lower Body
No summary yet.
Published v1
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45m
6
Dec 7
Full Lower Body
No summary yet.
Published v1
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45m
5
Dec 7
Full Lower Body
No summary yet.
Published v1
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45m
5
Dec 7
Full Lower Body
No summary yet.
Published v1
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45m
5
Dec 7
Core and Sculpt
No summary yet.
Published v1
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40m
14
Dec 7
Core and Sculpt
No summary yet.
Published v1
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40m
14
Dec 7
Core and Sculpt
No summary yet.
Published v1
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40m
14
Dec 7
Core and Sculpt
No summary yet.
Published v1
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40m
12
Dec 7
Glutes
No summary yet.
Published v1
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45m
5
Dec 7
Glutes
No summary yet.
Published v1
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45m
5
Dec 7
Glutes
No summary yet.
Published v1
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45m
5
Dec 7
Glutes
No summary yet.
Published v1
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45m
5
Dec 7
Cardio (EMOM) 45s on 15s off
No summary yet.
Published v1
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30m
20
Dec 7
Cardio (EMOM) 45s on 15s off
No summary yet.
Published v1
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30m
17
Dec 7
Cardio (EMOM) 45s on 15s off
No summary yet.
Published v1
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30m
20
Dec 7
Cardio (EMOM) 45s on 15s off
No summary yet.
Published v1
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20m
14
Dec 7
Full Body Strength
No summary yet.
Published v1
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45m
7
Dec 7
Full Body Strength
No summary yet.
Published v1
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45m
6
Dec 7
Full Body Strength
No summary yet.
Published v1
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45m
7
Dec 7
Full Body Strength
No summary yet.
Published v1
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45m
7
Dec 7
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Exercises
Banded Abductors
Setup - Loop a band around your thighs with your feet shoulder width apart Movement - Push your knees outwards against the resistance of the bench, focusing on abducting your legs while maintaining proper knee alignment. Your feet should remain pointing straight ahead or slightly outward - Slowly return your knees to the starting position, maintaining control over the resistanceFields Reps Weight
Set 1
Set 2
Set 3
Exercises
Weighted Fire Hydrant
Setup - Start by putting an ankle weight on one of your ankles - Begin getting on all fours. Your wrists should be directly under your shoulders, and your knees should be directly under your hips - Engage your core and make sure your back is flat Movement - Slowly lift your right leg out to the side, keeping the knee bent at a 90 degree angle. Focus on using your hip abductors and glutes to lift the leg - Lift leg until your thigh is parallel to the floor - Slowly return your knee back to the starting position with controlFields Reps Weight
Set 1
Set 2
Set 3
Exercises
Banded Upright Rows
Setup - Step on the middle of a resistance band with both feet, ensuring band is anchored securely - Stand up straight with your feet shoulder width apart and knees slightly bent, engaging your core - Grab the ends of the band with both hands, holding them with an overhand grip - Position your hands approximately shoulder width apart or slightly narrower and your arms fully extended down in front of your body Movement - Pull the band upwards by leading with your elbows. Keep the elbows higher than your hands throughout the movement - As you pull the band up, aim to raise your elbows to about shoulder height or slightly higher. Keep your wrists straight and focus on lifting the band with your arms, not your hands - At the top of the movement, your elbows should be flared slightly out to the sides - Slowly lower the band back to the starting position, maintaining control over the resistance - Extend back down to the starting positionFields Reps Weight
Set 1
Set 2
Set 3
Exercises
Banded Rear Delt Flys
Setup - Hold one end of the band in each hand. Stand facing the anchor point, with your arms extended straight in front of you Movement - Begin by pulling your arms apart, moving your hands out to the sides in a wide arc while keeping a slight bend in your elbows - Focus on squeezing your shoulder blades together as you move your arms outward. The motion should feel like a reverse fly, with the arms moving horizontally and in line with the body - Slowly return your arms to the starting position while resisting the band's pull, maintaining constant tension on the musclesFields Reps Weight
Set 1
Set 2
Set 3
Exercises
Dumbbell Bicep Curls
Setup - Stand with your feet shoulder width apart, and hold a dumbbell in each hand with your arms extended by your sides keeping a slight bend in your elbows - Your palms should be facing forward Movement - Curl the dumbbells towards your shoulders. Focusing on keeping your upper arms stationary towards the movement - only your forearms should be moving - Squeeze at the top and slowly lower the dumbbells back to the starting positionFields Reps Weight
Set 1
Set 2
Exercises
Leg Raises
Set Up - Lie flat on your back with your legs straight and your arms by your sides for support Movement - Engage your core, then lift your legs towards the ceiling, keeping them straight until your body forms an "L" shape - Slowly lower your legs back down, just above the floor, without letting them touchFields Reps Weight
Set 1
Exercises
Bicycle Crunches
Setup - Lie flat on your back with your legs fully extended - Place your hands behind your head - Lift your legs off the ground so they are hovering. Your shins should be parallel to the floor Movement - Twist your torso to the right, bringing your left elbow toward your right knee while simultaneously extending your left leg straight, just above the floor - Switch sides by twisting your torso to the left and bringing your right elbow toward your left knee, while extending your right leg - Continue alternating sides in a slow and controlled motionFields Reps Weight
Set 1
Exercises
Leg Holds
Set Up - Lie flat on your back with your legs fully extended and arms at your sides for support Movement - Lift both legs slightly off the ground - Hold your legs in this position, keeping your core engaged, lower back pressed into the floor and legs straightFields Reps Weight Time
Set 1
Exercises
Rest
Move on to next round!Fields Reps Weight
Set 1
Exercises
Leg Raises
Set Up - Lie flat on your back with your legs straight and your arms by your sides for support Movement - Engage your core, then lift your legs towards the ceiling, keeping them straight until your body forms an "L" shape - Slowly lower your legs back down, just above the floor, without letting them touchFields Reps Weight
Set 1
Exercises
Bicycle Crunches
Setup - Lie flat on your back with your legs fully extended - Place your hands behind your head - Lift your legs off the ground so they are hovering. Your shins should be parallel to the floor Movement - Twist your torso to the right, bringing your left elbow toward your right knee while simultaneously extending your left leg straight, just above the floor - Switch sides by twisting your torso to the left and bringing your right elbow toward your left knee, while extending your right leg - Continue alternating sides in a slow and controlled motionFields Reps Weight
Set 1
Exercises
Leg Holds
Set Up - Lie flat on your back with your legs fully extended and arms at your sides for support Movement - Lift both legs slightly off the ground - Hold your legs in this position, keeping your core engaged, lower back pressed into the floor and legs straightFields Reps Weight Time
Set 1