RIPT90: Get Ripped in 90 Days - Complete Home Fitness

Minute by Minute

5 pull ups
10 push ups
15 unweighted squats

repeat 20 times

Dead Lift Killer

20 Dead-Lifts
20 One-Leg Dead-Lifts (10 on each leg)
20 Straight Leg Dead-Lifts
20 One-Leg Straight Leg Dead-Lifts (10 each leg)
20 Sumo Dead-Lifts
25 Sit Ups

Do this circuit 3 times

Finisher: 50 Jumping Lunges

Back Breaker

Circuit 1 (repeat 3x):
8 wide grip Pull-Ups
8 standard grip Pull-Ups
8 close grip Chin-Ups

Circuit 2 (repeat 5x):
10 Bent Over Rows
10 Explosive Bent Over Rows
10 Renegade Rows

Circuit 3 (do once):
10 Reverse Flys (3 sets)
10 Pull-Overs (3 sets)
20 Push-Ups (5 sets)

Shoulder Pressure

15 Overhead Press
10 Sit-ups
15 Sumo High Pulls (upright rows w/ sumo squat)
10 Sit-ups

Repeat Circuit 5x

Finisher: 25 Lateral Raises

Metabolic Mania

Circuit 1 (repeat 3 times):
10 Slalom Press (skaters while punching light dumbbells)
10 Spiderman Push-ups
20 Tuck Jumps

Circuit 2 (repeat 3 times):
10 Mountain Climbers
10 Burpees
20 Squats

Circuit 3 (repeat 3 times):
10 Step Outs (in plank, kick leg underneath you to opposite side, or bring knee to opposite elbow)
10 Dumbbell Swings (kettlebell swing w/ a dumbbell except you bring the dumbbell/kettlebell all the way overhead)
20 Jumping Lunges

Leg Overhaul

30 seconds of Unweighted Squats (5 sets/15-20 seconds of rest between each set)
10 Static Lunges (3 sets)
10 Squats (3 sets)
Calf Raises – 20 seconds of work/10 seconds of rest (7 sets)
10 Goblet Squats (3 sets)
10 Jumping Lunges (6 sets)

Death by Thruster

Exercises (repeat 3 times):
15 Thrusters
15 Burpee Thrusters
15 Sumo Thrusters
15 Lunge Thrusters (15 each leg that is)

Arm Annihilator

15 Biceps Curls to Overhead Press (3 sets)
15 Hammer Curls (3 sets)
5 Jumping Jacks to 5 Tricep Push-ups (8 rounds no rest)
5 Biceps Curls with heavy weights (10 sets)
15 Triceps Dips (3 sets)
5 Chin-Ups (10 sets)
50 Sit-ups (3 sets)

Dirty Dozen

Exercises (do 2 times):

12 Tuck Jumps
12 Pull-ups
12 Thrusters
12 Dead-Lifts
12 Push-ups
12 Burpees
12 Fly Traps (core move; lay on back and jackknife straight arms and legs till they touch)
12 Push Press (he actually just does overhead presses the majority of the time)
12 Side Knees alternating each side
12 Dumbbell Swings (kettlebell move except he brings the dumbbell all the way overhead)
12 Sit-ups
12 Squats (unweighted)

Total Body Tamer

15 Weighted Thrusters (3 sets)
5 Pull-ups (10 sets)
5 Push-ups (10 sets)
10 Clean and Jerk (deadlift, hammer curl and overhead press) (5 sets)
5 Weighted Burpees (w/ overhead press) (9 sets)
10 Sit-ups + 10 Dumbbell Swings (5 rounds)

Ups and Downs

30 Dumbbell Snatch (single arm but alternate arms; you start with the dumbbell on the ground in front of you and you squat to place it on the ground before switching hands)
30 Mountain Climbers
30 Squats
10 Burpees

20 Dumbbell Snatch
20 Mountain Climbers
20 Squats
15 Burpees

10 Dumbbell Snatch
10 Mountain Climbers
10 Squats
20 Burpees

Chest Shredder

15 Wide Arm Push-ups
15 Standard Push-ups
15 Close Hand Push-ups
10 T-bar Push-ups (5 each side)
15 Chest Fly
15 Chest Press
25 Sit-ups

Repeat this circuit 3 times

Finisher: Forearm Planks, hold for 30 seconds, 5 times

RIPT Abs

Sit-Ups
Hold Forearm Plank for 60 seconds
Twist Crunches (Russian Twist)
Plank Knee to Elbow (Spider Plank)

Repeat Circuit 3 times; 40 reps first time, 30 reps second time and 20 reps 3rd time

General
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