Ript
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Workout
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Most Recent
Conditioning - Full Body Circuit
No summary yet.
Published v1
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45m
23
Dec 7
Conditioning - Full Body Circuit
No summary yet.
Published v1
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45m
23
Dec 7
Conditioning - Full Body Circuit
No summary yet.
Published v1
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45m
23
Dec 7
Conditioning - Full Body Circuit
No summary yet.
Published v1
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40m
22
Dec 7
Conditioning - Full Body Circuit
No summary yet.
Published v1
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40m
22
Dec 7
Conditioning - Full Body Circuit
No summary yet.
Published v1
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40m
22
Dec 7
Glutes and Quads
No summary yet.
Published v1
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1h
4
Dec 7
Glutes and Quads
No summary yet.
Published v1
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1h
4
Dec 7
Glutes and Quads
No summary yet.
Published v1
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1h
5
Dec 7
Glutes and Quads
No summary yet.
Published v1
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1h
4
Dec 7
Glutes and Quads
No summary yet.
Published v1
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1h
5
Dec 7
Glutes and Quads
No summary yet.
Published v1
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1h
5
Dec 7
Full Upper Body & Core
No summary yet.
Published v1
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1h
17
Dec 7
Full Upper Body & Core
No summary yet.
Published v1
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1h
17
Dec 7
Full Upper Body & Core
No summary yet.
Published v1
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1h
17
Dec 7
Full Upper Body & Core
No summary yet.
Published v1
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1h
17
Dec 7
Full Upper Body & Core
No summary yet.
Published v1
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1h
17
Dec 7
Full Upper Body & Core
No summary yet.
Published v1
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1h
17
Dec 7
Glutes and Hamstrings
No summary yet.
Published v1
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1h
5
Dec 7
Glutes and Hamstrings
No summary yet.
Published v1
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1h
6
Dec 7
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Exercises
Lat Pulldowns
Setup - Set the seat height of the machine so that your thighs are firmly pressed against the thigh pads - Grasp the bar with a wide overhand grip slightly wider than shoulder width apart. Your arms should be fully extended overhead, and you should be sitting upright with a slight lean backwards - Your feet should be flat on the floor or slightly raised Movement - Begin by engaging your lats and retracting your shoulder blades to initiate the movement. Your elbows should be the driving force as you pull the bar down - Slowly bring the bar down towards your upper chest, keeping your elbows pointed down towards your sides - Once the bar reaches your upper chest, squeeze your shoulder blades together and contract your lats - Slowly extend your arms to return the bar to the starting position. Allow your lats to stretch fullyFields Reps Weight
Set 1
Set 2
Set 3
Set 4
Exercises
Bench Supported Dumbbell Row
Setup - Set an incline bench to a 30-45 degree angle - Place a dumbbell on either side of the bench so you can easily grab them when you begin - Position yourself on the bench with your chest supported against the inclined surface, ensuring that your, head, neck and spine are in a neutral position - Place your feet flat on the ground or use the tops of your feet for support - Grab the dumbbells with both hands Movement - Row the dumbbells upward towards your torso, driving your elbows straight back. Focus on keeping your elbows close to your body and squeezing your shoulder blades together at the top of the movement - Pause briefly at the top, maximising the contraction in your back muscles - Slowly lower the dumbbells back down to the starting positionFields Reps Weight
Set 1
Set 2
Set 3
Exercises
Dumbbell Shoulder Press
Setup - Sit on a bench that is vertical with a slight incline - Have your feet flat on the ground and back flat on the bench Movement - Have dumbbells just beside your ears and begin to press the dumbbells by pushing them overhead, fully extending your arms without locking your elbows - At the top of the movement slowly lower the dumbbells back to the starting position keeping your elbows at about a 45 degree angleFields Reps Weight
Set 1
Set 2
Set 3
Exercises
Tricep Pushdowns
Setup - Attach rope to cable and adjust cable to the top of the machine - Stand upright with your feet shoulder width apart. Grab the attachment with both hands, maintaining a neutral grip - Bring your elbows close to your sides and keep them stationary throughout the movement. Your forearms should be parallel to the floor when your arms are fully extended Movement - Push the attachment down by extending your elbows and locking your triceps out fully at the bottom of the movement - As you press the cable down, focus on squeezing the triceps at the bottom of the movement. Ensure your elbows stay close to your body - Extend your arms all the way down without hyperextending your elbows - Allow the cable to return slowly back to the starting positionFields 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
Set 3
Exercises
Core Circuit
Continue to core circuit!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
Dumbbell Russian Twists
Setup - Sit on the floor or a mat with your knees bent and feet flat. Hold a dumbbell vertically with both hands at chest level - Lean back slightly so your torso forms a 45-degree angle with the floor, keeping your core engaged. Lift your feet a few inches off the ground to make it more challenging Movement - Rotate your torso to the right, moving the dumbbell beside your hip - Pause briefly, then rotate through your core to the left side, bringing the dumbbell across your bodyFields Reps Weight
Set 1
Exercises
Plank
Setup - Start by lying with your stomach down to the floor and your forearms resting flat on the ground - Your elbows should be directly beneath your shoulders and hands clasped together Movement - Press your forearms into the ground and lift your body up, supporting yourself on your forearms and toes - Tighten your core by pulling your belly button toward your spine and squeezing your glutes. Make sure your body is in a straight lineFields 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
Dumbbell Russian Twists
Setup - Sit on the floor or a mat with your knees bent and feet flat. Hold a dumbbell vertically with both hands at chest level - Lean back slightly so your torso forms a 45-degree angle with the floor, keeping your core engaged. Lift your feet a few inches off the ground to make it more challenging Movement - Rotate your torso to the right, moving the dumbbell beside your hip - Pause briefly, then rotate through your core to the left side, bringing the dumbbell across your bodyFields Reps Weight
Set 1
Exercises
Plank
Setup - Start by lying with your stomach down to the floor and your forearms resting flat on the ground - Your elbows should be directly beneath your shoulders and hands clasped together Movement - Press your forearms into the ground and lift your body up, supporting yourself on your forearms and toes - Tighten your core by pulling your belly button toward your spine and squeezing your glutes. Make sure your body is in a straight lineFields 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
Dumbbell Russian Twists
Setup - Sit on the floor or a mat with your knees bent and feet flat. Hold a dumbbell vertically with both hands at chest level - Lean back slightly so your torso forms a 45-degree angle with the floor, keeping your core engaged. Lift your feet a few inches off the ground to make it more challenging Movement - Rotate your torso to the right, moving the dumbbell beside your hip - Pause briefly, then rotate through your core to the left side, bringing the dumbbell across your bodyFields Reps Weight
Set 1
Exercises
Plank
Setup - Start by lying with your stomach down to the floor and your forearms resting flat on the ground - Your elbows should be directly beneath your shoulders and hands clasped together Movement - Press your forearms into the ground and lift your body up, supporting yourself on your forearms and toes - Tighten your core by pulling your belly button toward your spine and squeezing your glutes. Make sure your body is in a straight lineFields Reps Weight Time
Set 1