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

Attach the Door Hook to the top position on
the door. Grasp both Ripcords® handles rmly
together and stand with your chest and upper
torso at a 90 Degree angle to the door and Door
Hook. Hold both Ripcords® handles together
and extend both arms to your right side and up
towards the Door Hook.
START
Keep the hands resting at the shoulders as you
bend your upper torso forward and down to-
wards the floor. Return to starting position and
repeat.
FINISH
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10 Kneeling Door Hook Ripcords® Crunch w /
Door Hook at top position facing the door / x20 Reps
RECTUS ABDOMINOUS, OBLIQUES
ABSOLUTE ABS & CORE

Attach the Door Hook to the top position on
the door. Grasp both Ripcords® handles rmly
together and stand with your chest and upper
torso at a 90 Degree angle to the door and Door
Hook. Hold both Ripcords® handles together
and extend both arms to your right side and up
towards the Door Hook.
START
Stabilize the core muscles and bring your arms
down and forward towards your right knee.
Focus on keeping the arms straight throughout
the exercise. Return to starting position and
repeat. After completing the set on your right
side, repeat on the left.
FINISH
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11 Standing wood Chops with Door Hook high
x15 per side
RECTUS ABDOMINOUS, OBLIQUES
ABSOLUTE ABS & CORE

Stand in a split stance and position the front foot
on the Ripcords® and back foot one legs length
(3-4 feet) behind the body. Hold one Ripcords®
handle in each hand and then bring them up and
rest them at shoulder height in front of the body.
START
Bend both legs and remain on the toe of the
back foot as you lower. Keep the back knee
above the floor, and do not bend the front knee
more than 90 degrees or forward over the toes.
Return to the start and repeat.
FINISH
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12 Split squat with Ripcords® at the shoulders
x12 per leg
QUADRICEPS, HAMSTRINGS, GLUTEALS
ABSOLUTE ABS & CORE

Attach the Door Hook to the low-position on the
door. rasp one Ripcords® handle in each hand,
stand with your feet hip width apart, facing to-
wards the door with both arms extended down
towards the door hook. Stabilize your core by
tightening your midsection, press your hips back
and bend your knees to 90 degrees or until your
upper thighs are parallel to the oor to strength-
en the leg muscles. Keep the arms extended to-
wards the door hook as you lower.
START
Press your hips forward to a straight standing
position as your pull both your arms towards
your ribs to strengthen your mid and upper
back muscles. Return to starting position and
repeat.
FINISH
13 Standing Low Door Hook Jockey Row (Back and Legs)
x20 Reps
QUADRICEPS, HAMSTRINGS, GLUTEALS,TRAPEZIUS, POSTERIOR DELTOID
ABSOLUTE ABS & CORE

Attach the Door Hook to the low position on the
door. Stand approximately 2-3 feet away from
the door and grasp one Ripcords® handle in
each hand and bring it to the inside of the upper
arms and body with your back facing the door
and one foot in front of the other in a split stance.
START
Slightly leaning forward, press both hands for-
ward and up until the arms are extended and
the handles meet in front of the body at head
height. Keep the core muscles tight throughout
the exercise. Return to starting position and
repeat.
FINISH
14 Low DH Standing Two-arm Incline Press
x25 Reps
ANTERIOR DELTOID, PECTORALIS MAJOR, TRICEPS
ABSOLUTE ABS & CORE

Attach the Door Hook to the low position on
the door. Grasp one Ripcords® handle in each
hand with your back facing the Door Hook and
stand approximately 1-2 feet away from the
door. Stand with feet shoulder width apart, and
slightly lean forward from the waist, maintaining
a straight spine. Bend both elbows and hold the
upper arm horizontally alongside the body with
the palms facing downward.
START
Keeping the upper arms in a fixed position along-
side the body, press both hands backward until
the handles are fully extended behind the body.
Keep the core muscles tight throughout the ex-
ercise. Return to starting position and repeat.
FINISH
15 Low DH Two-arm Tricep Kickback
x15 Reps
TRICEPS BRACHII
ABSOLUTE ABS & CORE

Attach the Door Hook to the low-position on the
door. Begin by lying down on your back with your
feet towards the door and the door hook. Grip
one Ripcords® handle in each hand and ensure
your body is far enough from the door and door
hook that there is enough tension throughout
the exercise.
START
Without moving your upper arms and shoul-
ders, pull both handles towards the front of your
shoulders. Focus on achieving a full range of
motion and keeping the upper arms and shoul-
ders stabilized throughout the exercise. Return
to the starting position and repeat.
FINISH
16 Lying face up Bicep Curl w/DH low (feet at wall)
x15 Reps
BICEPS, BRACHIALIS
ABSOLUTE ABS & CORE

Grip one Ripcords® handle in each hand and
attach the Door Hook to the low position on the
door. Stand approximately 2-3 feet away from
the door with your feet shoulder width apart.
Facing the door, extend both arms straight down
towards the door hook with the palms facing to-
wards the body.
START
Bend both the elbows and arms together and
bring the hands in front of the body to shoulder
height. Keep the wrists firm and elbows fixed at
your sides. Ensure that the palms remain fac-
ing towards the body throughout the exercise.
Return to the starting position and repeat.
FINISH
17 Standing Two Arm Hammer Curls w/ Door Hook at low
door location / x15 Reps
BICEPS, BRACHIALIS
ABSOLUTE ABS & CORE

Attach the Door Hook to the low-position on the
door. Facing the door, Grip one Ripcords® han-
dle 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 with
your left hand until it is above the head. Be
sure not to lock out the arm at the top of the
movement and focus on keeping a slight bend
in the elbow. As the left arm returns to start-
ing position, repeat with the right arm. Keep
a steady and consistent pace throughout the
exercise. Continue alternating each arm until
the desired number of repetitions is completed
and ensure you keep the core muscles tight
throughout the exercise.
FINISH
18 Standing Alternating Overhead Press w /
Door Hook at low location / x15 Reps
ANTERIOR DELTOID, TRAPEZIUS, LATERAL DELTOID, TRICEPS
ABSOLUTE ABS & CORE

Attach the Door Hook to the high-position on the
Door. Stand with feet hip width apart, facing the
door. Grasp one Ripcords® handle in each hand
with palms facing inwards and arms extended
straight towards the door hook.
START
Pull the arms back while keeping both arms
straight throughout the movement. Focus on
squeezing the shoulder blades together and
bringing both arms through a full range of
movement. Return to starting position and re-
peat.
FINISH
19 Straight arm rear deltoid squeeze w / DH high
x15 Reps
RHOMBOIDS, POSTERIOR DELTOID, TRAPEZIUS
ABSOLUTE ABS & CORE