Physical Fitness

Download 7 Weeks to Getting Ripped: The Ultimate Weight-Free, by Brett Stewart PDF

By Brett Stewart

SCULPT YOUR fingers, SHOULDERS, again, ABS, LEGS AND BUTT in exactly 7 WEEKS!

Follow the daily plan during this booklet and you may eventually in attaining the physique you’ve continuously sought after. The 7 Weeks to Getting Ripped program takes below 2 hours a week and doesn’t require any cumbersome gymnasium gear, however the routines have the facility to reshape all your physique.

Packed with transparent charts and priceless photographs, this publication offers every thing you want to get within the top form of your lifestyles in precisely 7 weeks:

• potent body weight exercises
• enjoyable & difficult health games
• step by step instructions
• worthy meals tips
• Easy-to-follow programs

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Extra info for 7 Weeks to Getting Ripped: The Ultimate Weight-Free, Gym-Free Training Program

Sample text

EXERCISE WORK REST Sprint 0:30 0:30 Sprint 0:30 — Do each exercise for 30 seconds, followed by the specified rest time. Rest 30 seconds after each round. Squat Thrust 0:30 0:30 Sprint 0:30 — Squat Thrust 0:30 — Kneeling Push-Up 0:30 — REPEAT 3 ROUNDS 52 Part 3: Level 1 Routines REST 30 SECONDS 15:00 TONED ARMS This fast and effective routine isolates the muscles of the back, chest, shoulders, and triceps to sculpt, strengthen, and tone the upper body. Do each exercise for 30 seconds. Rest one minute after each round.

Try adding one to the end of a weight lifting session to super-charge your routine. ROUTINE C EXERCISE WORK REST Do each exercise for 20 seconds, followed by a 10-second rest. Rest 30 seconds after each round. Squat 0:20 0:10 Lunge 0:20 0:10 Lateral Lunge 0:20 0:10 Pelvic Peel 0:20 0:10 REPEAT 2 ROUNDS ROUTINE D EXERCISE Do each exercise for 20 seconds, followed by a 10-second rest. Rest 30 seconds after each round. REST 30 SECONDS WORK REST Pike 0:20 0:10 Bicycle Crunch 0:20 0:10 Circles 0:20 0:10 Plank 0:20 0:10 REPEAT 2 ROUNDS REST 30 SECONDS Fast Fives 29 TOTAL TIME 7:30 THREE-PEAT LEVEL 1 ROUTINES You’ll discover that three really is the magic number in this total body challenge: three rounds, each with an increasing difficulty level and work-to-rest ratio.

Complete 4 to 6 reps and then repeat with your left leg. PEEL WITH REACH DYNAMIC WARM-UP The peel, or bridge position, is a great way to open your hips, activate your glutes, and engage your core, including the lower back. The addition of a reach aids in shoulder mobility. Keep your abs engaged. Lie on your back with knees bent at 90 degrees and feet flat on the floor. Spread your arms on the floor 45 degrees from your torso with palms facing up. Push through the heels and engage the glutes to lift the hips until your body forms a straight line from knees to shoulders.

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