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Summary of Contents for Astone Fitness Ripcords
- Page 1 FAT BURNING express www.astonefitness.com...
- Page 2 Q U A D R I C E P S , H A M S T R I N G S , G L U T E A L S Standing on Ripcords® squat with the band up and over the shoulders / x20 Squats...
- Page 3 FAT BURNING EXPRESS A N T E R I O R D E L T O I D / T R A P E Z I U S Standing on the Ripcords® two arm upright row x15 Reps START FINISH Stand on the Ripcords®...
- Page 4 Stand in a split stance and position the left foot Pull upwards while keeping the elbow and hand on one end of the Ripcords® and the right foot tight to your body until you reach the mid chest. behind the body. Grab one Ripcords® handle...
- Page 5 Standing on the Ripcords® Chest Squeeze x12 Reps START FINISH Stand on the Ripcords® with both feet shoulder Bring the arms upwards towards the centerline width apart and grasp one Ripcords® handle in of the body. Focus on bringing the elbows and each hand.
- Page 6 Keep your hands shoulder width apart keeping a slight bend in the elbows. Return to and hold the Ripcords® on the inside of your starting position and repeat. arms.
- Page 7 Standing on Band Lateral Side Raise x12 Reps START FINISH Stand on the Ripcords® with feet shoulder width Bring both arms up and away from the sides of apart. Hold one Ripcords® handle in each hand the body to shoulder height. Keep the elbows with the palms of the hands facing the thighs slightly bent throughout the motion.
- Page 8 FINISH START Stand on the Ripcords® with feet shoulder width Bend the left elbow and arm and bring the hand apart. Grip one Ripcords® handle in each hand in front of the body to shoulder height. As you and position the arms to the sides of the body.
- Page 9 Ripcord®. above the shoulders and focus on keeping your Grip one Ripcords® handle in each hand and elbows pointing upwards throughout the move- bring both hands and elbows up behind your ment.
- Page 10 Attach the Door Hook to the mid position on the Stabilize the core muscles and twist your upper door. Grasp both Ripcords® handles together torso to the right. Keep your hips and legs sta- and stand with your left shoulder facing the door tionary throughout the movement to isolate the and your front body angled away.
- Page 11 R E C T U S A B D O M I N O U S , O B L I Q U E S Kneeling Door Hook Ripcords® Crunch w / Door Hook at top position facing the door / x20 Reps...
- Page 12 FINISH Attach the Door Hook to the top position on Stabilize the core muscles and bring your arms the door. Grasp both Ripcords® handles firmly down and forward towards your right knee. together and stand with your chest and upper...
- Page 13 Stand in a split stance and position the front foot Bend both legs and remain on the toe of the on the Ripcords® and back foot one legs length back foot as you lower. Keep the back knee (3-4 feet) behind the body. Hold one Ripcords®...
- Page 14 Attach the Door Hook to the low-position on the Press your hips forward to a straight standing door. rasp one Ripcords® handle in each hand, position as your pull both your arms towards stand with your feet hip width apart, facing to-...
- Page 15 Stand approximately 2-3 feet away from ward and up until the arms are extended and the door and grasp one Ripcords® handle in the handles meet in front of the body at head each hand and bring it to the inside of the upper height.
- Page 16 Attach the Door Hook to the low position on Keeping the upper arms in a fixed position along- the door. Grasp one Ripcords® handle in each side the body, press both hands backward until hand with your back facing the Door Hook and the handles are fully extended behind the body.
- Page 17 Grip shoulders. Focus on achieving a full range of one Ripcords® handle in each hand and ensure motion and keeping the upper arms and shoul- your body is far enough from the door and door ders stabilized throughout the exercise.
- Page 18 Reps START FINISH Grip one Ripcords® handle in each hand and Bend both the elbows and arms together and attach the Door Hook to the low position on the bring the hands in front of the body to shoulder door.
- Page 19 Attach the Door Hook to the low-position on the Press upwards in a triangle movement with door. Facing the door, Grip one Ripcords® han- your left hand until it is above the head. Be dle in each hand and bring your arms in front sure not to lock out the arm at the top of the of your body to chin height.
- Page 20 Pull the arms back while keeping both arms Door. Stand with feet hip width apart, facing the straight throughout the movement. Focus on door. Grasp one Ripcords® handle in each hand squeezing the shoulder blades together and with palms facing inwards and arms extended bringing both arms through a full range of straight towards the door hook.
- Page 21 Attach the Door Hook to the top-position on the Slightly lean forward and bring both arms for- door. Grasp one Ripcords® handle in each hand ward and down until the arms are extended and bring it to the inside of the upper arms and and the handles meet in front of the body at body.
- Page 22 Attach the Door Hook to the top-position on the Keep both arms straight throughout the move- door. Facing the door, grasp one Ripcords® ment and bring them down until they reach the handle in each hand. Bring both hands up to front thigh of the leg.
- Page 23 Food Journal Water Intake: 8-12 (8 ounces/ 236 ml) glasses per day Calories Burned: MONDAY: NOTES: Meal 1 Time Meal 2 Time Meal 3 Time Meal 4 Time Meal 5 Time Meal 6 Time Water Intake: 8-12 Water Intake: 8-12 (8 ounces/ 236 ml) glasses per day (8 ounces/ 236 ml) glasses per day Calories Burned:...
- Page 24 © 2009 Astone Fitness Ltd. The Astone Fitness Logo, Ripcords®, All trademarks of Astone Fitness Ltd.
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