Top positive review
164 people found this helpful
on December 31, 2011
Get ripped in 7 weeks. The aim is to get lean and mean, like the person on the cover of this book.
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. Personally, I have to work on my pull ups, but I'm fine on the other components, including a decent improvement on push ups.
The prep program includes these easier exercises.
Knee push up
Wall push up
Assisted pull up
Australian pull up
The book is easy to study and understand and moves quickly. I understood the workout plans and exercises quickly. All photos, with the author and one lady demonstrating the movements, are in black and white. The book also covers a few other things, including a very short nutrition chapter, a little bit on the author's history and motivation, warm up, maintenance and some fitness games to keep it interesting.