R.I.P.P.E.D.

R.I.P.P.E.D. is another library check out for me. I was browsing the workout DVDs and was intrigued by this one. I had never heard of the trainers. It is led/created by husband-wife team Terry and Tina Shorter. Having done a search for them now, this is their only DVD but it appears they stream workouts through AcaciaTV.

I will be honest, I was not expecting much from this workout. Not sure why but I expected it to be silly and easy. It definitely surprised me. I loved this workout. I am surprised by how much. First, let’s talk level. The DVD cover states “Not insane, Not extreme. Just R.I.P.P.E.D.” Below that it says “High-intensity workouts. Burn over 700 calories!” This is all basically true except for the last statement. Most people are not going to burn 700 calories. Sorry to disappoint. I wish that were true. The less fit you are and the more overweight you are the more calories you will burn. So someone who is very overweight and completely out of shape might burn 700 calories. I’m pretty fit and not overweight and I burned 370 calories according to my Fitbit–that is the 48 minute workout + the bonus abs (53 minutes). Not a bad burn IMHO, but nowhere near 700 calories. This is a total body metabolic strength training workout. There is a beginner modifier and an advanced modifier. However, the “advanced” modifier isn’t super advanced–at least not in my experience of home workout DVDs. That does not discount this as an excellent and intense workout. I would classify this as intermediate (if you are following the trainers) and high intermediate if following the advanced modifier. Definitely beginner if following the beginner modifier.

This workout is fun and varied. The variety comes from the acronym R.I.P.P.E.D. which stands for Resistance, Intervals, Power, Plyometrics, Endurance and Diet. The first 5 letters all have their own section of the workout. The final letter, D for Diet you are directed to their website: www.RIPPEDplanet.com. The website has a “Diet & Nutrition Education Center” which gives you all kinds of information including a sample meal plans and recipes. I won’t go into the other acronyms here since they are described in the breakdown below.

The DVD menu is chaptered by the acronyms as well as the warm up, cool down and bonus abs. You can play all, or pick and choose. Next to each chapter it also lists how long each chapter is–so if you want to construct a shorter worker that helps you calculate the times. And finally, next to each chapter (as well as the “play all” option) you have the option of playing with or without a tutorial. The tutorials will extend the section time by a few minutes. Personally, unless you are new to exercise, I don’t think a tutorial is needed. There are no hard or complicated moves and the few that are a bit complicated, they always break them down at a slower pace before you do them quickly.

R.I.P.P.E.D. is 48 minutes long; 6 minute warm up and 4:30 minute cool down. You can do the workout w/ tutorials before each section or w/out. It will obviously be a longer workout with the tutorials. The only equipment needed for this workout is a variety of dumbbells. I used 7, 10 and 15 pound dumbbells. I have no idea what the trainers or exercisers were using but for my own future information (since I intend to purchase this workout) I am listing the dumbbell weights I used below. Finally, Bonus Abs is listed below but it is not included in the main workout. It is separate.

Resistance (7 minutes): is just what it says–strength work that focuses on your smaller muscle groups: biceps, triceps and shoulders. With the right weights, you will feel it. The final pass through the tricep dips I was having a hard time because my shoulders were so burned out from the front raises.

1. Bicep curls (to the front and to the side; you will also do some partial reps), I used 10 # DBs
2. Front shoulder raises alternated w/ shoulder raises to the corners of room, I used 7# DBs
3. Tricep dips on the floor
4. Repeat entire circuit

Intervals (5 minutes): is their version of HIIT (high intensity interval training). I’ve done harder/more intense HIITs but this is still a very good segment that got my heart rate up there. It starts with heel taps to the front w/ jump rope arms; this is the “recovery move” listed below.

1. Hopping/double time heel taps
2. Two wide hops, high knee run to front, two wide hops, high knee run back
3. Fast feet
4. Recovery move
5. Repeat 1, 2 & 3
6. Squat jacks
7. “Freestyle”–do what you want; everyone is doing something different, from a recovery move to something high intensity–high knee runs, power lunges, skaters, etc.
8. Recovery move;
9. Repeat 1, 2 & 3
10. Recovery move
11. Repeat 1, 2 & 3
12. Squat jacks;
13. Freestyle
14. Repeat 1, 2 & 3

Power (10 minutes): is some very metabolic strength work that focuses on the large muscle groups: legs/glutes, back and chest.

1. 4 wide squats, 4 plie squats (keep alternating)
2. Burpees
3. One push up, walk feet one step to right, one push up, return feet to start, one push up, walk feet one step to left, one push up, return feet to start; repeat push up circuit once
4. Regular push ups
5. One push up, side plank (alternate sides)
6. Mountain climbers
7. Repeat #1 & 2
8. Reverse delt flies (both arms, then one arm; alternate sides), I used 10# DBs
9. Three reverse flies then stand; repeat 4x, I used 10# DBs
10. Pistons (alternating bent over back rows), I used 14# DBs
11. Repeat entire circuit starting at #1.

Plyometrics (5 minutes): Although I did like this segment, I was expecting more with the title “plyometrics.” I guess I can thank Cathe and Shaun T for that. It was an intense and fun little segment but no tuck jumps!

1. Single, single, double (this is jack legs while turning slightly to sides w/ each jack)
2. Hit the floor (low power side lunges, touching the floor w/ fingertips w/ each lunge)
3. Repeat 1 & 2
4. Step cross, step back, step cross, step back; do this just stepping/walking, then kick it up–same steps but high knee running it
5. Repeat 1 & 2
6. Step feet out then back in, step to the front, step feet out then back in, then step back; do this series low impact then change to high impact: jack then jump forward and back, jack then jump backward and forward
7. Repeat 1 & 2
8. Wide leg hops–this turns into squat jumps
9. Repeat 1 & 2.

Endurance (10 minutes): this is kickboxing. I didn’t know this before I started or I would have put on my 2 pound weight gloves. Halfway through I did run and grab some one pound weighted grips (created for the purpose of increasing intensity in cardio workouts). In the future I will probably quickly pause the DVD to put my weighted gloves on. I really liked this segment.

1. Punches (single, single, double; repeat), alternate knees, then two hooks
2. Jab, cross, hook, upper cut; add 2 body shots each arm and alternating upper cuts
3. Repeat #1
4. Repeat #2 on other side of body
5. Repeat #1
6. “Jengas” (capoeira move)
7. Alternating front kicks
8. Alternate 6 & 7
9. Repeat #1
10. Repeat 6, 7, 8 & 9
11. Ground and pound (4 punches toward floor between legs), squat thrust back, 4 mountain climbers
12. Repeat #1
13. Repeat #11
14. Repeat #1

Bonus Abs (5:30 minuets): a towel is used for this bonus segment, one end held in each hand; you will be standing for entire series.

1. In plie squat with arms/towel held wide overhead, lean to each side on a tempo
2. Hold arms/towel over head and raise one knee, pulling towel down to shin; alternate legs–first do this series slow then fast; end with alternating kicks, still pulling arms/towel down
3. Repeat 1 & 2
4. Hold arms/towel over head and raise one knee to side, pulling towel down to shin; stay on same leg
5. Repeat #1
6. Repeat #4 on other leg
7. Repeat #1.