The acronym: Resistance, Intervals, Power, Plyometrics, Endurance, and Diet. It’s a choreographed, athletic based workout that incorporates weights and cardio and it’s set to some awesome music!
RIPPED is set up to be a 50 minute class. Join Keoni for his awesome, challenging and very popular R.I.P.P.E.D. classes. Check out the Class Schedule.
Resistance: In this section we focus on the biceps, triceps and shoulders. The section lasts about 8 minutes and we either use free weights or resistance bands. Since the section is pretty long, we suggest most women use about 5 lb. weights or less and guys can go heavier, but no more than 10 lb. weights. We do a lot of reps, you’ll be surprised at how heavy that 2-5 lb. weight can get. Once you know the choreography you focus on your form. Eventually, you will be able to increase your weight and/or switch to resistance bands, each method effects the muscle work noticeably different ways.
In this section is cardio. It is athletic, so no fancy dance moves. It’s typically about 5 minutes and it consists “valleys and peaks”. You have the cardio burst interval, then the active recovery interval. The goal in this section is to increase your intensity.
The section many love to hate. This section incorporates either free weights or resistance bands and focuses on the big muscle groups: Your legs, glutes, back, etc. It typically has a lot of push-ups and squats, but the format varies. The goal in this section is challenge your body.
One of my favorite sections. The music is always hoppin’ and the moves are always fun. Plyometrics is defined as an “exercise involving repeated rapid stretching and contracting of muscles (as by jumping and rebounding) to increase muscle power.” For example, Moves that were related with baseball and basketball.
This section is based on mixed martial arts. If you like Turbokick or Tae Bo, then you will love this section. It not only challenges your physical endurance, but also your mental endurance. Having the correct form is very important in this section.
The last part of the R.I.P.P.E.D. acronym is Diet. Eating well is a vital component of getting and staying fit. You’re worth the extra costs and effort it takes to fuel your body right. check out: RIPPEDusa.com/diet.
R.I.P.P.E.D. is a pre-choreographed fitness program, the Ripped organization releases official new choreography every 3 months. They are called ‘Seasons’ providing lots of choreography to use to keep classes fresh and challenging.