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

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'll ultimately 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 fitness center gear, however the routines have the ability to reshape your whole physique.

Packed with transparent charts and invaluable photographs, this booklet presents every little thing you must get within the most sensible form of your lifestyles in precisely 7 weeks:

• powerful body weight exercises
• enjoyable & difficult health games
• step by step instructions
• important foodstuff 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

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See pages 84–92 for ideas. MON TUE WED THU FRI 24 Supermans (p105) 24 Hip Raises (p100) 24 Bird Dogs (p101) 3:00 Running Man (p76) 2:00 Double Under (p72) 2:00 Double Under (p72) 2:00 Knee Tuck Single (p78) 2:00 Knee Tuck Single (p78) 2:00 Knee Tuck Double (p80) :30 Rest :30 Rest :30 Rest 2:00 Double Under (p72) 2:00 Double Under (p72) 2:00 Double Under (p72) 12 Inchworms (p108) 12 Squat Jumps (p97) 12 Squat Jumps (p97) 1:00 Rest Rest 1:00 Rest Rest 1:00 Rest 2:00 Knee Tuck Double (p80) 2:00 Knee Tuck Double (p80) 2:00 Knee Tuck Double (p80) 1:00 Rest 1:00 Rest 1:00 Rest 2:00 Double Under (p72) 2:00 Double Under (p72) 2:00 Double Under (p72) 4:00 Basic Jump (p60) 4:00 Basic Jump (p60) 4:00 Basic Jump (p60) :30 Rest :30 Rest :30 Rest 26 Bicycle Crunches (p109) 30 Mason Twists (p107) 30 Leg Lifts (p102) SAT SUN Rest Rest 56 Next Steps Congratulations!

Forget singing along to a song— you most likely won’t even be able to remember the words. • Breathing is rapid and ever-increasing throughout the interval’s duration. This is clearly not a pace that you can continue for an extended period of time. • Your heart rate should top out between 90–95% of your maximum. • For most individuals, this would be a 9 or 10 on a treadmill. Because HIIT intervals require short, intense bursts of maximal effort, it’s vital to give “that little bit extra”—no holding back, nothing left in the tank.

Throughout the movement your weight should be distributed evenly on the balls of both feet. Pretend to grab the handles of a jump rope and hold them at your sides. You’ll use a pretend jump rope throughout the exercise. THE JUMPS 2 Pretend to swing the rope overheard and forward. It might seem strange to swing an imaginary jump rope, but it’ll help when you move to more advanced jumps. Jump with both 3 59 Land on the balls of both feet and bend your knees slightly to cushion the impact while continuing to rotate your wrists and swing the pretend rope in an arc from back to front.

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