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7 Weeks to Getting Ripped: The Ultimate Weight-Free, Gym-Free Training Program Paperback – January 10, 2012
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To start this program, you must already have a solid foundation of strength.
Pass the "Power 4" test listed below and you can go.
1. Pull up: 6 or over
2. Squat: 10 or over
3. Push up: 15 or over
4. Plank: hold for 30 seconds or over
Did you pass all 4 tests? Are you ready for the exercises? But first, please note that a pull up bar and a medicine ball are required for the program.
Here are most of exercises. In general, the exercises are based on using your body weight.
Diamond push up
Wide push up
Medicine ball push up
T push up
Pull up with grip variations
Commando pull up
In and out (core work)
Hanging leg raise
Squat, with medicine ball
Lunge with twist
Tabata intervals with various exercises
Here's a basic and very minimal outline of the 7 week program. It is divided into two levels. Work out 3 days a week, with a rest day between each exercise day.
If you can not pass the pull up test, and thus, need to build up before you can do the program, there is a 3 week prep program to establish your foundation.Read more ›
The beautiful thing about the program and the author's whole approach to fitness is that you can tell he genuinely wants you to achieve your fitness goals. The best example of this is that you can "try it before you buy it" by going to the companion web site which has a major part of the book online for free! Another example is his approach to nutrition. He gives you information and guidelines that will help you understand how to approach eating clean and healthy. The other major example is the price of the book! Along with the website and the Facebook page (where he gladly answers your questions) you are really getting a bargain.
The heart of the book is the exercises section. They are plentiful and I found them very helpful. What is also nice is that tougher variations are explained so even advanced enthusiasts will find some meat to chew on.
A bonus for me was the games in the back of the book. There are some very creative ideas that will get your mind churning and thinking of different ways to implement them. What a novel idea! Have fun getting and staying in shape.
If you are just starting back on your fitness trek after several years of inactivity, I would highly recommend reading through the web site, taking the fitness test, and starting the program.Read more ›
And unlike programs like P90X, you don't need a lot of equipment. 7 Weeks to Getting Ripped uses mostly bodyweight exercises and pushes you through a progressive series of challenges. Put simply, I never thought I would get a workout from just using my body like I did from this....so much sweat.
If that was all it was, 7 Weeks to Getting Ripped would be worth the price, but it offers more. A no fluff, no nonsense approach to nutrition that makes sense, tips on food, working out, lifestyle tweaks and games.
And, the thing I like the most, are the games. Ever hit a lull in your exercise program and need a break? Well, 7 Weeks to Getting Ripped takes care of that by offering individual and group games that make working out fun and interesting. If you have a friend or two, you can seriously get a GREAT workout in half an hour and have a blast doing it.
Simply put, get this, follow it and in 7 short weeks I'm sure you'll be in better shape.
Most Recent Customer Reviews
C'mon man. 7 Weeks? Yes if you were getting paid to be in movie and had a personal trainer every day, 4 hours a day, then yeah! Read morePublished 8 months ago by John T. Turner
I got this as a gift for a family member they love them and you can tell a change alreadyPublished 13 months ago by eugenia brown
I found the routines to be very balanced day to day and week to week. I noticed visible results in just a few weeks.Published 14 months ago by Lanky McKenzie
very good book for people who do not like gyms or closed settings. It also great that most exercises do not require any equipment.Published 17 months ago by mario gonzalez