A Stone Fitness Ripcords Installation guide

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FAT BURNING
express

Stand on the Ripcords® with both feet shoul-
der width apart. Grasp one Ripcords® handle in
each hand and bring the cord up and over un-
til it is resting on both shoulders with the hands
on either side of your head, just above shoulder
height.
START
Stabilize your core by tightening your midsec-
tion, press your hips back and bend your knees
to 90 degrees or until your upper thighs are par-
allel to the oor. Don’t let your knees extend past
your front toes as you lower. Return to starting
position and repeat.
FINISH
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1Standing on Ripcords® squat with the band up and
over the shoulders / x20 Squats
QUADRICEPS, HAMSTRINGS, GLUTEALS
FAT BURNING EXPRESS

Stand on the Ripcords® with both feet shoulder
width apart. Keep your back straight and hold
both handles in front of your body with the palms
facing towards the thighs.
START
Lift both arms upward until they reach the up-
per chest and keep the hands approximately 6
inches apart. The elbows should remain above
the hands throughout the movement. Return to
starting position and repeat.
FINISH
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2Standing on the Ripcords® two arm upright row
x15 Reps
ANTERIOR DELTOID/TRAPEZIUS
FAT BURNING EXPRESS

Stand in a split stance and position the left foot
on one end of the Ripcords® and the right foot
behind the body. Grab one Ripcords® handle
with your right hand and rest the left hand on
the front leg. Rest the other handle on the oor.
Keep your back and head straight and bend for-
ward from your waist.
START
Pull upwards while keeping the elbow and hand
tight to your body until you reach the mid chest.
To increase resistance decrease the distance
between your front foot and the handle. Return
to starting position and repeat.
FINISH
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3Standing on the Ripcords® Bent Over 1 Arm Row
x20 Reps
LATISSIMUS DORSI, POSTERIOR DELTOID
ABSOLUTE ABS & CORE

Stand on the Ripcords® with both feet shoulder
width apart and grasp one Ripcords® handle in
each hand. Extend both arms down towards the
ground with the palms facing forward and shoul-
der width apart.
START
Bring the arms upwards towards the centerline
of the body. Focus on bringing the elbows and
handles together at chest height and squeezing
the pectoral muscles together. Return to starting
position and repeat.
FINISH
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4Standing on the Ripcords® Chest Squeeze
x12 Reps
ANTERIOR DELTOID, PECTORALIS MAJOR
ABSOLUTE ABS & CORE

Stand on the Ripcords® with feet shoulder width
apart. Grip one Ripcords® handle in each hand
and bring your arms in front of your body to chin
height. Keep your hands shoulder width apart
and hold the Ripcords® on the inside of your
arms.
START
Press upwards in a triangle movement until your
hands meet each other above the head. Be sure
not to lock out the arms at the top, focus on
keeping a slight bend in the elbows. Return to
starting position and repeat.
FINISH
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5Standing Two Arm Overhead Press
x12 Reps
ANTERIOR DELTOID, TRAPEZIUS, LATERAL DELTOID, TRICEPS
ABSOLUTE ABS & CORE

Stand on the Ripcords® with feet shoulder width
apart. Hold one Ripcords® handle in each hand
with the palms of the hands facing the thighs
and position the arms at the side of the body.
START
Bring both arms up and away from the sides of
the body to shoulder height. Keep the elbows
slightly bent throughout the motion. Return to
starting position and repeat.
FINISH
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6Standing on Band Lateral Side Raise
x12 Reps
LATERAL DELTOID, POSTERIOR DELTOID, TRAPEZIUS
ABSOLUTE ABS & CORE

Stand on the Ripcords® with feet shoulder width
apart. Grip one Ripcords® handle in each hand
and position the arms to the sides of the body.
START
7Standing Two-Arm Alternating Bicep Curl
x25 each arm
BICEPS, BRACHIALIS
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ABSOLUTE ABS & CORE
Bend the left elbow and arm and bring the hand
in front of the body to shoulder height. As you
return the starting position begin to pull the right
handle in front of the body to shoulder height.
Keep the wrist rm and elbow xed at your side.
Continue alternating each arm until the desired
number of repetitions is completed and ensure
you keep the core muscles tight throughout the
exercise.
FINISH

Stand on the Ripcord® with feet shoulder width
apart. For less resistance, stand in a split stance
and only use one foot to stand on the Ripcord®.
Grip one Ripcords® handle in each hand and
bring both hands and elbows up behind your
head and neck with your elbows pointing up-
ward and your hands pointing down.
START
Stabilize your core by tightening your midsec-
tion, then straighten your arms overhead directly
above the shoulders and focus on keeping your
elbows pointing upwards throughout the move-
ment. Return to starting position and repeat.
FINISH
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8Standing Two Arm Overhead Extension
x15 Reps
TRICEPS BRACHII
ABSOLUTE ABS & CORE

Attach the Door Hook to the mid position on the
door. Grasp both Ripcords® handles together
and stand with your left shoulder facing the door
and your front body angled away. Extend both
arms straight towards the Door Hook and stand
hip width apart.
START
Stabilize the core muscles and twist your upper
torso to the right. Keep your hips and legs sta-
tionary throughout the movement to isolate the
oblique muscles. Return to starting position and
repeat. After completing the set on your right
side, repeat on the left.
.
FINISH
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9Standing Torso Twist w / DH mid
x15 per side
RECTUS ABDOMINOUS, OBLIQUES
ABSOLUTE ABS & CORE