18 The information in this document is copyrighted. . . . . 16 Cardio Chart . . . . . . . . . . . . . . . . . . . . . .com. . . . . . . . . If you have any questions about these terms. . . Except as otherwise expressly permitted under copyright law. . . . . . . . . . . . . . . . . . . 11 RIPPED! Monthly Training Cycle (Beginner) . . . . . . . . . . . . . . . . . . please email inquiries@jarilove. . . . . . . . .Table of Contents Welcome letter . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12 RIPPED! Monthly Training Cycle (Intermediate) . . . . . . . . . . 7 References . . 1 . . . 4 Heart Rate Monitors: Helpful for RIPPED! Success . . . . . . . . . . . retransmission. . . . . . . . . . . . . . . . . . . publication or commercial exploitation of downloaded material will be permitted without the express permission of Jari Love. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . redistribution. . . . . . . . . . . . . . . . . . . . 14 RIPPED! Monthly Training Cycle (Advanced) . . . . . . . . . 2 The Science behind the New & Improved RIPPED! DVD Rotation Guide . . . . . . . . . no copying. . . . . . . . 3 RIPPED! Research – Answers to Frequently Asked Questions . . .

intermediate and advanced programs that incorporate all seven DVDs along with suggestions for cardio workouts.jarilove.com 2 . I’ve also included some helpful information about how using heart rate zones will lead to greater success in your training. If you have any questions. Good luck in your training! Sincerely. comments or suggestions. I have provided answers to some of the frequently asked questions I get about diet and exercise. I have included a cardio chart to help you keep track of your workouts and monitor your progress on your journey to a healthier you! I sincerely hope that you nd this guide to be a helpful tool in making your workouts more e ective. AB T2E 0S9 403.273.7450 inquiries@jarilove. I’m so excited about the New & Improved RIPPED! DVD Rotations Guide! With the help of an exercise physiologist.Dear Friend.com www. Finally. I really appreciate your support and truly value your business. please feel free to email me anytime at inquiries@jarilove. For more information on Get RIPPED! DVDs or other products. Thank you so much for ordering the New & Improved RIPPED! DVD Rotations Guide.com. 1709 – 8th Ave NE Calgary.jarilove. we were able to put together beginner. Jari Love Unit #2.com. please visit www. In addition.

MSc. We’ve all experienced the frustration of continuing to exercise but not seeing any more tness gains. we alternate periods that utilize the high intensity work of the RIPPED! series with periods of lighter cardio training and rest. not while we are exercising. So. most of us. Then we give the body a chance to respond to the stress with a period of reduced exercise in week 4. Following the periodized plan of the New & Improved RIPPED! DVD Rotations Guide is the best way to achieve your tness goals. Exercise Physiologist The human body is a complex and brilliant machine that has the ability to adapt to the stresses placed on it. Then it stays there and you stop seeing results . Also. to make you the best fat burning machine you can be. for the same amount of time. place physical stress on the body in the form of exercise. This is not the best way to workout because when we do this the body adapts to be only as t as it needs to be to handle this level of stress. In an attempt to lose fat and gain muscle.The Science behind the RIPPED! Rotations By: Ryan Saranchuk BPE. variety is not only the spice of life. what most of us fail to do is vary the type of training we do. we utilize a process called periodization to maximize the bene ts you can get out of the RIPPED! Workouts! Periodization is a method of training that alternates the levels of intensity and the duration of workouts within a week and month to keep your body challenged.This is known as a plateau. To help you avoid these plateaus. But. it’s the secret to achieving peak tness! 3 . You will also see that each of the rst three weeks gets more di cult than the last so we are constantly increasing the stress on the body to produce a greater stimulus for change in tness levels. The vast majority of us do the same type of exercise week after week. which is necessary to optimize the bene ts of our workouts. in this New & Improved RIPPED! DVD Rotations Guide you will see harder days interspersed with easier days throughout the week. This recovery week is very important to the training process because we actually get tter when we are resting. Remember.

When you combine strength training with cardiovascular exercise you get rid of the fat that is hiding the muscles underneath. twice a week. This type of exercise can be hard on the joints so doing it more often can cause injury. disrupting the process of digestion. It should be noted though. recommended to work out 2 to 3 hours after a meal.strength training and cardio. How long should cardio sessions be? Research shows that moderately intense physical activity accumulated throughout the day in 3 10-minute bouts can be just as e ective as exercising for 30 minutes straight. or an hour or two after a snack [1]. Therefore. Additionally. What makes abs tricky is that they are located at a part of the body where we store excess fat. 3 days a week. so to de ne them you need to tone them and lose the fat that overlays them. Avoiding high sodium food items can help your stomach stay at because sodium causes the body to retain water and the abdomen to bloat. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease. How many days should one do interval training for? It is currently recommended that interval training be done 2-3 times per week. How soon should you eat before a workout? If you eat too much right before a workout. The abdominals are like all other muscle groups. 4 . you need to consider your diet. your body will divert blood to your muscles and away from your digestive organs. They also recommend doing 8-12 repetitions of 8-10 strength-training exercises.RIPPED! Research: Answers to Frequently Asked Questions By: Jari Love 1 2 3 4 5 How much cardio should I do each week? The American College of Sports Medicine and the American Heart Association recommend doing moderately intense cardio 30 minutes a day. ve days a week OR vigorously intense cardio 20 minutes a day. the recommendations for cardio increase to 60 to 90 minutes. How do you get a at stomach? Two main types of exercise can help you get a at stomach . that to lose weight. so they are harder to see. it is generally.

But. This limit on how much exercise is too much is set by our genetics. reduce body fat and maintain bone mass. losing motivation to do the activities you once loved. researchers at McMaster University compared a 10-week program of weight training plus aerobic exercise against aerobic exercise alone.Strength training or cardio? For maximum tness gains. 9 10 Can you do RIPPED! everyday? Because RIPPED! works all major muscle groups. it would be most e ective when combined with lighter intensity workouts. but the aerobics plus weights group saw a 43% increase in arm strength and a 22% increase in leg strength. elevated heart rate when you wake up. Which is better for weight loss . 5 . but if we workout too much it can lead to overtraining syndrome. This is an e ective technique because it stimulates the fast and slow twitch muscle bers di erently. lifestyle and tness level. 8 How much is too much when it comes to exercise? When it comes to exercise we all think that more is better. Is doing RIPPED! enough exercise to lose weight? While RIPPED! is an excellent tool to aid in weight loss. multiple-set program. having trouble sleeping. the aerobic group showed no increases in leg or arm strength. They found that the aerobic group had a 2% increase in cardiovascular capacity and an 11% increase in endurance. but by 36 hours post-workout muscle recovery was complete. In a recent study. so keeps the muscles challenged. and getting adequate sleep. while strength exercises help develop muscle. Overtraining can be avoided by giving your body the time it needs to rest between heavy workouts. there muscle performance increased signi cantly more after the periodized training [2]. you need to do both cardio and strength exercises. you may need to take a day o in between workouts to allow your muscles to recover. hitting the gym 6 days a week could be too much. the group who did weight training plus aerobic exercise had a 15% increase in cardiovascular capacity and a massive 109% increase in endurance. Research has found that in men who did heavy weight workouts. RIPPED! is a high intensity workout that pushes your muscles and your heart. A study in the journal Medicine& Science Sports & Exercise found that when 34 untrained women followed a single set circuit training program and a periodized. which increases overall tness. if you are a beginner.6 7 What is periodization? Periodization is a resistance training technique where you rotate between cycles of high intensity weight lifting (lifting heavy weights) with high volume weight lifting (doing lots of repetitions with lighter weights). Additionally. muscles were still undergoing repair 24 hours after the workout. Some symptoms of overtraining include: prolonged feelings of fatigue in your body and joints. so it is recommended that you do RIPPED! 3-5 days per week (depending on your tness level) and alternate it with lighter cardio sessions. or persistent soreness in the muscles. by making sure your diet is giving your body all it needs to fuel workouts and repair muscles. Cardio helps your heart and lungs get stronger and helps your body utilize oxygen more e ciently. For example.

then resistance training should be done rst. jogging with intermittent sprints will burn more calories than a long steady run. our muscles develop a higher tolerance to the build-up of lactate. 13 Is it better to be aerobic or anaerobic during intervals? Aerobic exercise is done with oxygen and is often what we are talking about when we talk about steady state exercises. however. Stationary biking – this exercise will help strengthen knee ligaments without painful impact c. RIPPED! or cardio rst thing in the morning? This depends on your tness goals. if you want to increase muscular strength. a recent study found that after just two weeks of interval training. (generally not more than 90 seconds). Intervals should be done anaerobically and should be of a short-duration. 14 If my knee bothers me . What are the bene ts of interval training? According to the American College of Sports Medicine. So.11 12 How soon should I increase my weight? It is recommended you increase your weight load between 4-12 weeks after starting basic training. you could do aerobic exercises for a very long time because energy demands should be met by the supply of oxygen. high intensity exercise that will burn calories with no stress on the joints b. Generally. For example. without things like dehydration and overheating. do cardio exercise rst. If you want to lose weight or build up aerobic capacity. which increases both your cardiovascular and muscular endurance. When we do interval training. Yoga – this will stretch out the joints and reduce pain d. the harder we have to work to get to that threshold and the longer we can stay there. But.what exercises can I do? The following exercises are recommended for people who have knee trouble: a. This will force your body to go all out and your muscles to reach the lactate threshold and produce lactic acid. Anaerobic exercise. leading to higher overall calorie burn than steady state exercises. is done without oxygen so we are working beyond our available energy supply. Lift light weights – this will help to alleviate the muscle pain associated with heavy weight lifting 15 Which is better. high intensity intervals are the best ways to burn signi cant calories in a short period of time. and the heart muscle is strengthened. The more anaerobic intervals we do. 6 . six of the eight college-age men and women doubled their endurance. and the amount of time they could ride a bicycle at moderate intensity before exhaustion [3]. Swimming – this is a low impact.

in the least amount of time. your exercise heart rate re ects how much overall energy you’re using when you work out and it is the only type of heart rate increase that will get you into shape. It’s proven that when exercise is fun we stick with it so it’s really important to make sure we are enjoying ourselves! Heart rate monitors are also cheap. poor nutrition or a combination of the above. the greatest bene ts will be achieved by training with a one-of-a-kind program speci c to you. Then as you get more t. so all in all they are one of the best investments you can make. Because the above factors can all in uence heart rate. But who wants to spend time crunching numbers and using mathematic formulas? Especially since these will only give you rough estimates based on generalizations for large groups of people. When you use a heart rate monitor you are no longer estimating your heart rate. We are all di erent with unique body make-ups and when it comes to exercise. the higher your heart rate should be. anticipation or stimulants like ca eine and nicotine. They also make your workouts safer because they alert you when you are overdoing it and allow you to have more fun while you workout. the monitor will tell you when you should give it that extra push to see even further tness gains. intensity is a bit trickier because it is measured by monitoring your heart. As you train your heart becomes more t so you’re resting heart rate becomes lower. Frequency and duration are easy to measure because you can mark it on the calendar and use a clock. lack of sleep. beating slowly and not using a lot of energy. our resting heart rate speeds up. On the other side of the coin. For beginners. dehydration. The three keys to a good tness program are frequency (how often you exercise). If you measure it every morning for a week you will get a reliable average. Exercise Heart Rate Unlike spikes in heart rate from downing a pot of co ee or being surprised by a spider behind your door. 7 . The harder you’re working. Depending on the intensity of your workout your heart rate will increase to a certain percentage of your maximum heart rate. stress. chances are good that you’re heart is relaxing right along with you. who has time to waste on ine ective workouts? One of the best ways to design an e ective workout program is to use your heart rate. duration (how long) and intensity (how hard). the best time to accurately measure your resting heart rate is in the morning when you wake up. after six months of training your heart rate will be 10 to 15 beats slower per minute. when we are faced with emotional stress. But. a heart rate monitor will tell you when to ease o and when to work harder in order to improve your tness level. A high resting heart rate means our heart has to beat more times in a minute and can be a sign of over training. For example. but pinpointing it so you can evaluate your progress and adjust your training accordingly. light and a breeze to use. By using a heart rate monitor your workouts will become more e ective and e cient giving you the best results.Heart Rate Monitors: Helpful for RIPPED! Success By: Jari Love With the pace of the world these days. Types of Heart Rates Resting Heart Rate When you’re relaxing with the morning paper or watching TV.

The Bene ts of Training “In the Zones” Because heart rate is so easy to measure using a heart rate monitor. 8 . Emotions are another variable a ecting MHR. For example. MHR also does not respond the same to every type of exercise. you are doing low intensity exercises that can be maintained for prolonged periods of time. each varying with intensity. recovering from an injury or simply improving one’s health. There are ve levels of heart rate zones. You would probably be very nervous and a little frazzled and as a result your MHR would go up. Zone 3: Aerobic Heart Zone (70 – 80% MHR) Zone 3 has long been viewed as the benchmark intensity for overall general tness because for most people this is the highest level they can maintain for an extended period of time. This will then help you design a training program tailored for your needs. while maintaining a conversation. swimmers tend to have MHRs about 10 beats per minute lower than a runners because the runners are standing up as opposed to being horizontal. This is often referred to as moderate intensity and its bene ts include: increases in the heart’s ability to pump blood. beginning a new program. your endurance will continue to increase and your body will get used to working at a faster pace. By working in zone 3. so they use more muscle groups as they move. Imagine how you would feel before your rst marathon. Body posture and the amount of muscle mass being used in a speci c exercise are just a couple of reasons it can change as the type of exercise changes. This zone can still lead to increased tness bene ts. your maximum heart rate is the highest number of times your heart can beat in one minute. increases in the number of small blood vessels. Other factors that cause discrepancies in MHR include altitude (those at higher altitudes will have a higher MHR than those training near sea level). the higher your MHR will be. Maximum heart rate (MHR) varies from person to person. Zone 2: Temperate Heart Zone (60 – 70% MHR) Zone 2 is often referred to as the tness zone because this is where your heart really begins to become stronger. This zone is useful for: warm-ups and cool downs. sex (women tend to have a lower MHR than men at a similar training level) and whether or not training takes place in water (MHR is lower for those doing an exercise in water versus the same activity on land).Maximum Heart Rate As the name suggests. Zone 1: Healthy Heart Zone (50 – 60% MHR) In zone 1. As a general rule. But once the race began and you started to feel comfortable with the pace. your MHR would likely drop back down to your normal training level. because you are primarily using fat as fuel. you can now use heart rate zones to train more e ectively. and improvements in cardiovascular endurance. It is important to know your maximum heart rate because it will allow you to determine the di erent heart zones in which you can work. the more muscles you have.

Rather. the body is able to supply enough oxygen to fuel the workout. the more you will increase your stamina and the longer you can stay here. But even though more carbs are being used than in low intensity exercise. During low-intensity training. What does this all mean? If you feel the burn. At this point your body has reached your anaerobic (“without oxygen”) threshold. Training in this redline zone will increase your ability to sprint and do other exercises requiring short bursts of ultra-high intensity e ort. At rst. Your body can only remain here for a very short period of time. which should always be the goal of an e ective workout. Zone 5: Redline Zone (90 – 100% MHR) Zone 5 is where you are working at maximum e ort and have actually passed your anaerobic threshold. including: tired muscles. fat is still being burned and as you approach your anaerobic threshold your fat burning level will begin to peak. you should stick to low-intensity workouts because high-intensity workouts burn carbohydrates and not fat. but with high intensity exercise. Then as the workout gets tougher. you burn both. but the more you train in zone 4. This is the point where you will start to feel some discomfort. Let’s look at the breakdown of how fat and carbohydrates burn in each of the ve heart zones: Zone 1 Fat: 70-85% Carbs: 10-25% Zone 2: Fat: 50-70% Carbs: 25-50% Zone 3: Fat: 40-60% Carbs: 50-85% Zone 4: Fat: 10-20% Carbs: 80-90% Zone 5: Fat: 10-15% Carbs: 85-90% 9 . the number of calories you’re burning will be much higher. So you don’t all of a sudden stop burning fat when you up the intensity. While this is true.Zone 4: Threshold Zone (80 – 90% MHR) Zone 4 is where your body is on the verge of its anaerobic threshold. it is also misleading. are you burning carbs or fat? In the past you may have been told that if you’re looking to burn fat. generally less than a minute. you won’t be able to stay at this threshold for long. In low-intensity exercises. fat acts as the primary fuel. heavy breathing and overall fatigue. the fuel switches over to carbs. but once you switch to high-intensity the body can no longer keep up with oxygen demand.

Basically you want to make the most out of every workout so that your body will work for you by burning fat for the remaining hours of the day. you will burn more fat long after the workout. you need to take breaks and make sure your body gets adequate rest. the better. which is a great thing! When you work at high intensities and burn primarily carbs. However. your body uses more and more carbs as the primary fuel. too much high intensity exercise is not necessarily a good thing. Exercise is a science and the more knowledge you can obtain about how your body works and responds to exercise. I really encourage you to use this information so that you can stop wasting countless hours on the treadmill and start training smarter and more e ectively today! 10 .You’ll notice that as your move up in the various zones. you will be able to understand the method behind the creation of the periodized programs in the New & Improved RIPPED! DVD Rotations Guide. activities that once required you to work in a zone 4 will only require you to work in a zone 3. Now that you understand a little more about heart rates and their importance. This is a sign for you to up the intensity so that you can challenge your heart and make even more improvements to your tness. You will notice that some of the Get RIPPED! DVDs require you to work at higher intensities than others and therefore have di erent training goals. Understanding your heart rate and being aware of the various zones will be extremely helpful for you as you progress in your training. You’ll notice that as you become more t. Take the time to write down the intensity and duration of your workouts and track your heart rate. Just like all kinds of exercise. I really encourage you to use this information when you workout.

A. Volek. M. Dohi. Heighhauser. K.A.. Mazzetti. Burgomaster. L. Hakkinen...O.C. A Year of Health Hints: 365 Practical Ways to Feel Better and Live Longer. 2. 100: 2041-2047 11 . Ratamess. American Institute for Preventative Medicine Press.. G. Don R. K.J. Low-volume circuit versus high-volume periodized resistance training in women.References 1. & Gibala. N. Newton. Gotshalk. Fleck.U. (2001).F. 635-643. Medicine & Science Sports & Exercise.S.. R.J. J. Powell. Gomez. 2006. 3. Journal of Applied Physiology. 33 (4). B. Marx. S.A. & Kraemer..A... J.. K. Nindl.L.A. 2003. S. E ect of short-term sprint interval training on human skeletal muscle carbohydrate metabolism during exercise and time-trial performance. J.... W. A. Bush.J.J.

Enjoy a day o or take a very light. Cardio .power walk. etc. bike. Tuesday Get RIPPED! 3-4 60 mins Wednesday Day o or light walk 1 Thursday Get RIPPED! Slim & Lean 5-6 60 mins Friday Cardio . Saturday 3 35 mins Burn calories and begin to develop your aerobic tness by picking up the tempo and the time slightly. Enjoy a day o or take a very light. short walk to help recovery. Enjoy a day o or take a very light. easy jog. 2 20 mins Burn calories and begin to develop your aerobic tness. Light weights and body weight movements help introduce you to the Ripped! Videos and let you perfect your form. easy jog. a faster tempo and shorter rest periods increase the intensity of the workout to develop lean muscle mass and cardiovasular tness.power walk. short walk to help recovery. Cardio . bike. short walk to help recovery. bike. etc.BEGINNER RIPPED! MONTHLY TRAINING CYCLE Videos Required: Get Ripped! and Get Ripped! Slim & Lean DAY Monday WORKOUT(S) Cardio . Tuesday Get RIPPED! 3-4 60 mins Wednesday Day o or light walk 1 Build Week #1 Build Week #2 Thursday Get RIPPED! Slim & Lean 5-6 60 mins Friday Cardio . bike. Heavier weights. a faster tempo and shorter rest periods increase the intensity of the workout to develop lean muscle mass and cardiovasular tness. easy jog. Heavier weights. easy jog. etc. Enjoy a day o or take a very light. Sunday Summary: Time (hrs) Day o or light walk 1 3. easy jog. easy jog. Sunday Summary: Time (hrs) Day o or light walk 1 3. bike. Saturday 3 30 mins Burn calories and begin to develop your aerobic tness by picking up the tempo and the time slightly. bike. etc. etc. 2 25 mins Burn calories and begin to develop your aerobic tness.4 12 .power walk.power walk.power walk. INTENSITY 2 TIME 20 mins RATIONALE Burn calories and begin to develop your aerobic tness. INTENSITY 2 TIME 25 mins RATIONALE Burn calories and begin to develop your aerobic tness. short walk to help recovery.2 DAY Monday WORKOUT(S) Cardio .power walk. etc. Light weights and body weight movements help introduce you to the Ripped! Videos and let you perfect your form.

INTENSITY 2 TIME 15 mins RATIONALE Burn calories and begin to develop your aerobic tness. etc. bike. bike. Burn calories and begin to develop your aerobic tness. bike. bike. a faster tempo and shorter rest periods increase the intensity of the workout to develop lean muscle mass and cardiovasular tness. short walk to help recovery. short walk to help recovery.6 DAY Monday WORKOUT(S) Cardio . etc. easy jog. Sunday Summary: Time (hrs) Day o or light walk 1 4. Burn calories and begin to develop your aerobic tness. etc.BEGINNER DAY Monday WORKOUT(S) Cardio . easy jog. easy jog. Heavier weights. a faster tempo and shorter rest periods increase the intensity of the workout to develop lean muscle mass and cardiovasular tness. Heavier weights. Light weights and body weight movements help introduce you to the Ripped! Videos and let you perfect your form. easy jog. 3 35 mins Sunday Summary: Time (hrs) Day o or light walk 1 Enjoy a day o or take a very light. Saturday 3 30 mins Burn calories and begin to develop your aerobic tness by picking up the tempo and the time slightly. Enjoy a day o or take a very light. 2 15 mins Thursday Day o or light walk 1 Enjoy a day o or take a very light. Cardio . etc. bike. short walk to help recovery. Tuesday Get RIPPED! 3-4 60 mins Wednesday Day o or light walk 1 Build Week #3 Recovery Week Thursday Get RIPPED! Slim & Lean 5-6 60 mins Friday Cardio . Friday Get RIPPED! Slim & Lean 5-6 60 mins Saturday Cardio . Light weights and body weight movements help introduce you to the Ripped! Videos and let you perfect your form. 3.power walk.power walk. etc. Tuesday Get RIPPED! 3-4 60 mins Wednesday Cardio . easy jog. INTENSITY 2 TIME 30 mins RATIONALE Burn calories and begin to develop your aerobic tness.power walk. bike. etc.1 13 . short walk to help recovery. Enjoy a day o or take a very light. 2 30 mins Burn calories and begin to develop your aerobic tness.power walk. easy jog.power walk.power walk.

bike. 4. etc.jog. Aerobic exercise to help your body recover from the tougher days.jog. and enhance cadiovascular tness. bike.jog. Heavier weights and less reps to increase your strength gains. Tuesday Cardio . Pick up the pace and length of your aerobic work to maximize cardiovascular tness. 2 30 mins Wednesday Get RIPPED! To The Core 6-7 60 mins Build Week #1 Build Week #2 Thursday Cardio . burn calories. High intensity cardio intervals are combined with weight exercises to increase your body's ability to burn fat. Aerobic exercise to help your body recover from the tougher days. Tuesday Cardio . 2 30 mins Friday Get RIPPED!1000 8-9 60 mins Saturday Cardio . and enhance cadiovascular tness. etc. etc.jog. and enhance cadiovascular tness.0 14 . Pick up the pace and length of your aerobic work to maximize cardiovascular tness. 2 35 mins Friday Get RIPPED!1000 8-9 60 mins Saturday Cardio .jog. burn calories. Aerobic exercise to help your body recover from the tougher days.jog. 5. etc.8 DAY Monday WORKOUT(S) Get RIPPED! And Chiseled INTENSITY 7-8 TIME 60 mins RATIONALE Tax your muscles and feel the burn of lactic acid with this workout designed to develop more lean muscle mass to increase your toned look and metabolic rate. 3 50 mins Sunday Summary: Time (hrs) Day o or light walk Enjoy a day o or take a very light. short walk. 2 35 mins Wednesday Get RIPPED! To The Core 6-7 60 mins Thursday Cardio . Aerobic exercise to help your body recover from the tougher days. 3 45 mins Sunday Summary: Time (hrs) Day o or light walk Enjoy a day o or take a very light. bike. Get Ripped! To The Core and Get Ripped!1000 DAY Monday WORKOUT(S) Get RIPPED! And Chiseled INTENSITY 7-8 TIME 60 mins RATIONALE Tax your muscles and feel the burn of lactic acid with this workout designed to develop more lean muscle mass to increase your toned look and metabolic rate. bike. and enhance cadiovascular tness. bike.INTERMEDIATE RIPPED! MONTHLY TRAINING CYCLE Videos Required: Get Ripped! And Chiseled. High intensity cardio intervals are combined with weight exercises to increase your body's ability to burn fat. burn calories. short walk. etc. etc. bike. burn calories. Heavier weights and less reps to increase your strength gains.

jog. and enhance cadiovascular tness. Enjoy a day o or take a very light. etc. Aerobic exercise to help your body recover from the tougher days. Aerobic exercise to help your body recover from the tougher days. 6. short walk. bike. and enhance cadiovascular tness. burn calories. and enhance cadiovascular tness.jog. High intensity cardio intervals are combined with weight exercises to increase your body's ability to burn fat. etc. bike. bike. burn calories. 3 30 mins Sunday Summary: Time (hrs) Day o or light walk 4. 3 60 mins Build Week #1 Recovery Week Thursday Get RIPPED! And Chiseled 7-8 60 mins Friday Get RIPPED!1000 8-9 60 mins Saturday Cardio . High intensity cardio intervals are combined with weight exercises to increase your body's ability to burn fat. 2 30 mins Friday Get RIPPED!1000 8-9 60 mins Saturday Cardio . Aerobic exercise to help your body recover from the tougher days. bike. Pick up the pace and length of your aerobic work to maximize cardiovascular tness.jog. 3 60 mins Sunday Summary: Time (hrs) Day o or light walk Enjoy a day o or take a very light.INTERMEDIATE DAY Monday WORKOUT(S) Get RIPPED! To The Core INTENSITY 6-7 TIME 60 mins RATIONALE Heavier weights and less reps to increase your strength gains. Tax your muscles and feel the burn of lactic acid with this workout designed to develop more lean muscle mass to increase your toned look and metabolic rate. etc.jog. Tuesday Cardio . 2 30 mins Wednesday Get RIPPED! To The Core 6-7 60 mins Thursday Cardio .5 15 . Pick up the pace and length of your aerobic work to maximize cardiovascular tness. etc.0 DAY Monday WORKOUT(S) Get RIPPED! And Chiseled INTENSITY 7-8 TIME 60 mins RATIONALE Tax your muscles and feel the burn of lactic acid with this workout designed to develop more lean muscle mass to increase your toned look and metabolic rate. burn calories. bike. short walk.jog. etc. Heavier weights and less reps to increase your strength gains. Tuesday Get RIPPED!1000 8-9 60 mins Wednesday Cardio . High intensity cardio intervals are combined with weight exercises to increase your body's ability to burn fat.

run. Easy cardio helps your body recovery from high intensity work. bike. Get Extremely RIPPED! 1000 Recovery cardio INTENSITY 9 . Moderate aerobic work to burn calories and enhance cardiovascular tness.10 2 4 TIME 60 mins 30 mins 75 mins RATIONALE A slightly higher intensity version of Ripped! 1000 with new functional moves. Tuesday Wednesday 9 . Easy cardio helps your body recovery from high intensity work. High intensity cardio and weight exercises to increase your body's ability to burn fat.10 2 4 60 mins 30 mins 60 mins 30 mins 75 mins Build Week #1 Build Week #2 Thursday Get Extremely RIPPED! Recovery cardio Cardio . Moderate aerobic work to burn calories and enhance cardiovascular tness. Take a well deserved . Get RIPPED! 1000 Recovery cardio Saturday 8-9 2 60 mins 30 mins Sunday Summary: Time (hrs) Day o or light walk 9. x-country ski etc. x-country ski etc. Easy cardio helps your body recovery from high intensity work.10 2 9 . Get RIPPED! 1000 Recovery cardio Day o or light walk Friday Saturday 8-9 2 60 mins 30 mins Sunday Summary: Time (hrs) 8. short walk. bike. Get Extremely Ripped! 1000 and Get Ripped! 1000 WORKOUT(S) Get Extremely RIPPED! Recovery cardio Cardio . Moderate aerobic work to burn calories and enhance cardiovascular tness. Longer intervals with weights to maximize fat burning ability. Easy cardio helps your body recovery from high intensity work.run. bike. Tuesday Wednesday 9 . x-country ski etc. Easy cardio helps your body recovery from high intensity work.10 2 9 . Easy cardio helps your body recovery from high intensity work.10 2 4 60 mins 30 mins 60 mins 30 mins 90 mins Thursday Get Extremely RIPPED! Recovery cardio Friday Cardio .run.day o or go for a light. A slightly higher intensity version of Ripped! 1000 with new functional moves. Take a well deserved .5 DAY Monday WORKOUT(S) Get Extremely RIPPED! Recovery cardio Cardio . Easy cardio helps your body recovery from high intensity work.10 2 4 TIME 60 mins 30 mins 90 mins RATIONALE A slightly higher intensity version of Ripped! 1000 with new functional moves. Moderate aerobic work to burn calories and enhance cardiovascular tness. Longer intervals with weights to maximize fat burning ability.run.day o or go for a light. x-country ski etc. short walk.0 16 . A slightly higher intensity version of Ripped! 1000 with new functional moves. High intensity cardio and weight exercises to increase your body's ability to burn fat.ADVANCED RIPPED! MONTHLY TRAINING CYCLE DAY Monday Videos Required: Get Extremely Ripped! . Easy cardio helps your body recovery from high intensity work. Get Extremely RIPPED! 1000 Recovery cardio INTENSITY 9 . bike.

bike. x-country ski etc.run. Thursday Day o or light walk Take a day o or help your body recover and regenerate by taking a light.10 2 9 . Get RIPPED! 1000 Recovery cardio INTENSITY 9 .5 17 . Easy cardio helps your body recovery from high intensity work. Moderate aerobic work to burn calories and enhance cardiovascular tness.10 2 9 . bike. short walk. Sunday Summary: Time (hrs) Day o or light walk 3. x-country ski etc. 2 45 mins Easy cardio helps your body recovery from high intensity work.0 DAY Monday WORKOUT(S) Day o INTENSITY TIME RATIONALE You de nitely deserve a day o now! Tuesday Get RIPPED! 1000 8-9 60 mins High intensity cardio and weight exercises to increase your body's ability to burn fat.ADVANCED DAY Monday WORKOUT(S) Get Extremely RIPPED! Recovery cardio Get Extremely RIPPED! 1000 Recovery cardio Cardio .10 2 4 60 mins 30 mins 60 mins 30 mins 105 mins Friday Saturday Sunday Summary: Time (hrs) 8-9 2 60 mins 30 mins 11. Take a day o or help your body recover and regenerate by taking a light. Wednesday Cardio .run. Easy cardio helps your body recovery from high intensity work. A slightly higher intensity version of Ripped! 1000 with new functional moves. Saturday Get RIPPED! 1000 8-9 60 mins High intensity cardio and weight exercises to increase your body's ability to burn fat. Easy cardio helps your body recovery from high intensity work. bike.run. Longer intervals with weights to maximize fat burning ability. 2 45 mins Easy cardio helps your body recovery from high intensity work. High intensity cardio and weight exercises to increase your body's ability to burn fat. Longer intervals with weights to maximize fat burning ability. x-country ski etc. Moderate aerobic work to burn calories and enhance cardiovascular tness. x-country ski etc. bike.10 2 4 TIME 60 mins 30 mins 60 mins 30 mins 105 mins RATIONALE A slightly higher intensity version of Ripped! 1000 with new functional moves.run. Easy cardio helps your body recovery from high intensity work. Tuesday Wednesday Build Week #3 Recovery Week Thursday 9 . Friday Cardio . Get Extremely RIPPED! Recovery cardio Get Extremely RIPPED! 1000 Recovery cardio Cardio . short walk. Easy cardio helps your body recovery from high intensity work.

- Sun.Wed.Thurs.Thurs.Fri.- Sun.- 18 .Cardio Type Level Duration Heart Rate Ripped DVD Selection Mon.Fri.Thurs.- Sun.Cardio Type Level Duration Heart Rate Ripped DVD Selection Tues.Wed.Tues.Wed.Tues.- Sun.- Sat.- Sat.Thurs.Fri.- Cardio Chart Sat.Wed.Cardio Type Level Duration Heart Rate Ripped DVD Selection Mon.Fitness Program Month Mon.Tues.Cardio Type Level Duration Heart Rate Ripped DVD Selection Mon.Fri.- Sat.

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