Full Body Ripped Levels 11-15 for Men & Women

How To Play Timed
Each Circuit is timed individually. Alternate between exercises in the circuit, switching after completing each set.
The timer starts as soon as you begin the circuit and is stopped once all sets have been completed for each exercise in the circuit.

Example) Circuit 1: Crunches: 15 reps (3 sets), Pushups 10 reps (3 sets)
Clock begins
15 Crunches
10 Pushups
15 Crunches
10 Pushups
15 Crunches
10 Pushups
Clock Stops

The combined time from all stations is your final score. To beat each level the final score must be under 1 minute for every set of exercise in the level.
To own each level the final score must be under 45sec per set.

Example) Circuit 1: Crunches: 15 reps (3 sets), Pushups 10 reps (3 sets)
Clock begins
15 Crunches - 1 minute
10 Pushups - 1 minute
15 Crunches - 1 minute
10 Pushups - 1 minute
15 Crunches - 1 minute
10 Pushups - 1 minute
Clock Stops (under 6 minutes would be on pace to beat the level)



Exercise Circuits
Each Circuit is timed until completion.

Level 11 
  • Circuit 1 - Chest & Legs
DB Incline Bench
Upper Chest Exercise (Pecs): 
40lb/DB x 15reps (3 sets)
20lb/DB x 15reps (3 sets)

Barbell Squats
Lower Body Exercise:
125lb x 15reps (3 sets)
60lb x 15reps (3 sets)



  • Circuit 2 - Cardio

  • Rope Slams
    2arms pinned x 20reps (3 sets)
    Alternating straight arm x 20reps (3 sets)

    Ball Slams
    14lb x 20reps (3 sets)
    12lb x 20reps (3 sets)

    Pushups
    Chest Exercise:
    15reps (3 sets)
    8reps (3 sets)
    Jumping Jacks
    20reps (3 sets)


  • Circuit 3 - Back & Tris

  • DB Bent Over Row
    Back Exercise:
    40lb x 15reps (3 sets)
    20lb x 15reps (3 sets)
    Decline Skull Crushers
    Triceps Exercise
    40lb x 15reps (3 sets)
    25lb x 15reps (3 sets)


  • Station 4 - Cardio Legs

  • Airdyne Bike
    0.75mile
    0.75mile


  • Circuit 5 - ABs & Legs

  • Ab Crunch Ball Toss
    10lb x 20reps (3 sets)
    6lb x 20reps (3 sets)

    Russian Twist
    20lb x 20reps (3 sets)
    20lb x 15reps (3 sets)

    DB Overhead Reverse Lunge
    10lb/DB x 20reps (3 sets)
    8lb/DB x 20reps (3 sets)


  • Circuit 6 - Cardio Full Body

  • Row Machine
    500 meters
    500 meters

     Beat It - 38 min
    Own It - 25 min

    Track progress


    Level 13 
    • Circuit 1 -Chest & Legs
    DB Incline Bench
    Upper Chest Exercise (Pecs): 
    35lb/DB x 20reps (3 sets)
    20lb/DB x 20reps (3 sets)

    Barbell Squats
    Lower Body Exercise:
    145lb x 15reps (3 sets)
    70lb x 15reps (3 sets)



  • Circuit 2 - Cardio

  • Rope Arm Slams - Together
    Elbows stay pinned in place. Biceps & Tris:
    30reps (3 sets)
    30reps (3 sets)
    Rope Alternating Straight Arm Slams -  x 20reps (3 sets)
    Rope Jacks
    Shoulder Exercise:
    20reps (3 sets)
    20reps (3 sets)
    Ball Slams
    14lb x 20reps (3 sets)
    12lb x 20reps (3 sets)

    Handle Pushups
    Chest Exercise:
    15reps (3 sets)
    8reps (3 sets)

  • Circuit 3 - Back & Tris

  • Seated Cable Row
    Horseshoe Handle Back Exercise: 
    70lb x 15reps (3 sets)
    40lb x 15reps (3 sets)
    Max Rack Curls
    Wide Grip Biceps Exercise: 
    Bar x 15reps (3 sets)
    Bar x 8reps (3 sets)


  • Station 4 - Cardio Legs

  • Airdyne Bike
    1Mile
    1Mile


  • Circuit 5 - ABs & Legs

  • Ab Crunch Ball Toss
    10lb x 20reps (3 sets)
    6lb x 20reps (3 sets)

    Russian Twist
    20lb x 20reps (3 sets)
    20lb x 15reps (3 sets)

    DB Overhead Reverse Lunge
    10lb/DB x 20reps (3 sets)
    8lb/DB x 20reps (3 sets)


  • Circuit 6 - Arms

  • Triangle Pushdown
    Triceps Exercise:
    80lb x 15reps (3 sets)
    50lb x 15reps (3 sets)
    Incline Alternating DB Curls
    Biceps Exercise (Arms): 
    20lb x 10reps/arm (3 sets)
    12lb x 10reps/arm (3 sets)
     Beat It - 40 min
    Own It - 30 min

    Track progress



    Level 15 
    • Circuit 1 - Chest & Tris
    DB Incline Bench Press
    Chest Exercise:
    40lb/DB x 20reps (3 sets)
    25lb/DB x 20reps (3 sets)

    Barbell Squats
    Lower Body Exercise:
    165lb x 15reps (3 sets)
    85lb x 15reps (3 sets)



    • Circuit 2 -  Cardio
    Airdyne Bike
    1Mile - 1 set
    1Mile - 1 set

    Rope Slams
    2arms pinned x 50reps (1 set)

    Ball Slams
    14lb x 25reps (1 set)
    12lb x 25reps (1 set)

    Row Machine
    500 meters
    500 meters
    Jump Rope
    100 jumps
    100 jumps


  • Circuit 3 - Back & Tris

  • DB Bent Over Row
    Back Exercise:
    45lb x 15reps (3 sets)
    25lb x 15reps (3 sets)
    Close Grip Bench Press
    Grip inside of texture on bar
    75lb x 15reps (3 sets)
    45lb x 12reps (3 sets)


  • Station 4 - Cardio Legs

  • Treadmill
    0.50 mile
    0.50 mile


  • Circuit 5 - ABs & Legs

  • Ab Machine
    80lb x 20reps (3 sets)
    50lb x 20reps (3 sets)

    Russian Twist
    20lb x 20reps (3 sets)
    20lb x 15reps (3 sets)
    Hamstring Curls
    hamstring Exercise:
    70lb x 12reps  (3 sets)
    40lb x 12reps (3 sets)

    Calf Raisers
    gastrocnemius Exercise:
    120lb x 15reps  (3 sets)
    60lb x 15reps (3 sets)


  • Circuit 6 - Arms

  • Close Handle Pushups
    Triceps Exercise:
    15reps (3 sets)
    8reps (3 sets)
    Triangle Pushdown
    Triceps Exercise:
    80lb x 15reps (3 sets)
    50lb x 15reps (3 sets)
    Incline Alternating DB Curls
    Biceps Exercise (Arms): 
    20lb x 12reps/arm (3 sets)
    12lb x 12reps/arm (3 sets)

     Beat It - 45 min
    Own It - 37 min

    Track progress

    Level 12 
    • Circuit 1 - Chest & Legs
    DB Bench Press
    Chest Exercise:
    45lb/DB x 15reps (3 sets)
    25lb/DB x 15reps (3 sets)

    Barbell Squats
    Lower Body Exercise:
    135lb x 15reps (3 sets)
    65lb x 15reps (3 sets)



    • Circuit 2 -  Cardio
    Rope Slams
    2arms pinned x 20reps (3 sets)
    Alternating straight arm x 20reps (3 sets)

    Ball Slams
    14lb x 20reps (3 sets)
    12lb x 20reps (3 sets)

    Pushup Ladder
    Chest Exercise:
    10reps 1x down (3 sets)
    10reps 1x down (3 sets)



  • Circuit 3 - Back & Tris

  • DB Bent Over Row
    Back Exercise:
    45lb x 15reps (3 sets)
    25lb x 15reps (3 sets)
    Close Grip Bench Press
    Grip inside of texture on bar
    65lb x 15reps (3 sets)
    45lb x 10reps (3 sets)


  • Station 4 - Cardio Legs

  • Airdyne Bike
    1Mile
    1Mile


  • Circuit 5 - ABs & Legs

  • Ab Crunch Ball Toss
    10lb x 20reps (3 sets)
    6lb x 20reps (3 sets)

    Plate V-Ups
    25lb x 15reps (3 sets)
    10lb x 15reps (3 sets)

    Kbell Swing & Squat
    Biceps Exercise:
    16kg x 20reps & 20reps (3 sets)
    12kg x 20reps & 20reps  (3 sets)


  • Circuit 6 - Cardio Full Body

  • Row Machine
    500 meters
    500 meters


     Beat It - 38 min
    Own It - 25 min




































    Level 14 
    • Circuit 1 - Chest & Legs
    DB Bench Press
    Chest Exercise:
    40lb/DB x 20reps (3 sets)
    25lb/DB x 20reps (3 sets)

    Barbell Squats
    Lower Body Exercise:
    155lb x 15reps (3 sets)
    75lb x 15reps (3 sets)



    • Circuit 2 -  Cardio
    Airdyne Bike
    1Mile
    1Mile

    Rope Slams
    2arms pinned x 30reps (3 sets)

    Ball Slams
    14lb x 20reps (3 sets)
    12lb x 20reps (3 sets)

    Pushups
    Chest Exercise:
    20reps (3 sets)
    12reps (3 sets)


  • Circuit 3 - Back & Tris

  • DB Bent Over Row
    Back Exercise:
    45lb x 15reps (3 sets)
    25lb x 15reps (3 sets)
    Close Grip Bench Press
    Grip inside of texture on bar
    75lb x 15reps (3 sets)
    45lb x 12reps (3 sets)


  • Station 4 - Cardio Legs

  • Row Machine
    500 meters
    500 meters


  • Circuit 5 - ABs & Legs

  • Ab Crunch Ball Toss
    10lb x 20reps (3 sets)
    6lb x 20reps (3 sets)

    Russian Twist
    20lb x 20reps (3 sets)
    20lb x 15reps (3 sets)
    Kbell Swing & Squat
    Biceps Exercise:
    18kg x 20reps & 20reps (3 sets)
    14kg x 20reps & 20reps  (3 sets)


  • Circuit 6 - Arms

  • Prone DB Curls
    Biceps Exercise (Arms): 
    20lb x 15reps (3 sets)
    12lb x 15reps (3 sets)
     knees on seat instead^
    Skull Crushers
    Triceps Exercise:
    40lb x 15eps (3 sets)
    25lb x 15reps (3 sets)

     Beat It - 40 min
    Own It - 30 min