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 16 
  • Circuit 1 - Chest & Legs
DB Incline Bench Press
Chest Exercise:
35lb/DB x 25reps (3 sets)
20lb/DB x 25reps (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 30reps (3 sets)

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


  • Circuit 3 - Back & Tris

    • DB Bent Over Row
    Back Exercise:
    45lb x 15reps (3 sets)
    25lb x 15reps (3 sets)
    Skull Crushers
    Grip inside of texture on bar
    45lb x 20reps (3 sets)
    25lb x 20reps (3 sets)

  • Station 4 - Cardio

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


  • 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

    • Pushups
    Triceps Exercise:
    20reps (3 sets)
    10reps (3 sets)
    Triangle Pushdown
    Triceps Exercise:
    80lb x 20reps (3 sets)
    50lb x 20reps (3 sets)
    Prone DB Curls
    Biceps Exercise (Arms): 
    22.5lb x 15reps (3 sets)
    12.5lb x 15reps (3 sets)
     knees on seat instead^

     Beat It - 45 min
    Own It - 37 min

    Track progress


    Level 18 
    • Circuit 1 -Chest & Legs
    DB Bench Press
    Chest Exercise:
    35lb/DB x 20reps (3 sets)
    20lb/DB x 20reps (3 sets)
    DB Bent Over Row
    Back Exercise:
    35lb x 20reps (3 sets)
    20lb x 20reps (3 sets)

    Barbell Squats
    Lower Body Exercise:
    175lb x 15reps (3 sets)
    95lb x 15reps (3 sets)


    • Circuit 2 -  Cardio
    Ball Slams
    14lb x 20reps (3 sets)
    12lb x 20reps (3 sets)

    Pushup Ladder
    Chest Exercise:
    10reps (3 sets)
    10reps (3 sets)

    Rope Slams
    2arms pinned x 30reps (3 sets)
    Jump Rope
    50reps (3 sets)
    50reps (3 sets)

  • Circuit 3 - Back & Bis

    • Seated 1 arm Cable Row
    Horseshoe Handle Back Exercise: 
    40lb x 15reps (3 sets)
    20lb x 15reps (3 sets)
    Max Rack Curls
    Biceps Exercise:
    15reps (3 sets)
    8reps (3 sets)

  • Station 4 - Legs & Tris

    • Barbell Deadlift
    85lb x 15reps (3 sets)
    55lb x 15reps (3 sets)

    In-Out Squat
    20reps (3 sets)
    20reps (3 sets)


    Skull Crushers
    Triceps Exercise:
    40lb x 20eps (3 sets)
    25lb x 20reps (3 sets)

    Dips on Bench
    15reps (3 sets)
    15reps (3 sets)

  • Circuit 5 - ABs & Legs

    • Decline Sit-Ups
    10lb x 10reps (3 sets)
    6lb x 10reps (3 sets)

    Bicycles
    30sec (3 sets)
    30sec (3 sets)

    Kbell Stationary Lunge
    Biceps Exercise:
    12kg x 20reps (3 sets)
    8kg x 20reps (3 sets)

  • Circuit 6 - Cardio Full Body

    • Row Machine
    500 meters
    500 meters

     Beat It - 46 min
    Own It - 38 min

    Track progress



    Level 15 - not complete 
    • Circuit 1 - Chest & Tris
    DB Bench Press
    Chest Exercise:
    45lb/DB x 20reps (3 sets)
    25lb/DB x 20reps (3 sets)
    DB Bent Over Row
    Back Exercise:
    45lb x 20reps (3 sets)
    25lb x 20reps (3 sets)

    Barbell Squats
    Lower Body Exercise:
    195lb x 12reps (3 sets)
    115lb x 12reps (3 sets)


    • Circuit 2 -  Cardio
    Ball Slams
    14lb x 20reps (3 sets)
    12lb x 20reps (3 sets)

    Airdyne Bike
    0.25Mile
    0.25Mile

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

  • Circuit 3 - Back & Bis

    • DB Reverse Flye
    Back Exercise:
    15lb x 12reps (3 sets)
    10lb x 12reps (3 sets)


    Incline Alternating DB Curls
    Biceps Exercise (Arms): 
    20lb x 15reps/arm (3 sets)
    12lb x 15reps/arm (3 sets)

  • Station 4 - Legs & Tris

    • Kbell Stationary Lunge
    Biceps Exercise:
    12kg x 20reps (3 sets)
    8kg x 20reps (3 sets)

    In-Out Squat
    20reps (3 sets)
    20reps (3 sets)


    Skull Crushers
    Triceps Exercise:
    40lb x 20eps (3 sets)
    25lb x 20reps (3 sets)

    Dips on Bench
    15reps (3 sets)
    15reps (3 sets)

  • Circuit 5 - ABs

    • Airex Crunches
     20reps (3 sets)
     20reps (3 sets)

    Bicycles
    20reps (3 sets)
     20reps (3 sets)

    Side Planks
    20reps (3 sets)
     20reps (3 sets)

    Calf Raisers
    20reps (3 sets)
     20reps (3 sets)

     Beat It - 43 min
    Own It - 37 min

    Track progress

    Level 17 
    • Circuit 1 - Chest & Legs
    DB Bench Press
    Chest Exercise:
    35lb/DB x 20reps (3 sets)
    20lb/DB x 20reps (3 sets)
    DB Bent Over Row
    Back Exercise:
    35lb x 20reps (3 sets)
    20lb x 20reps (3 sets)

    Barbell Squats
    Lower Body Exercise:
    175lb x 15reps (3 sets)
    95lb x 15reps (3 sets)


    • Circuit 2 -  Cardio
    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)

    Airdyne Bike
    0.25Mile (3 sets)
    0.25Mile (3 sets)

  • Circuit 3 - Back & Bis

    • Seated Cable Row
    Horseshoe Handle Back Exercise: 
    100lb x 15reps (3 sets)
    50lb x 15reps (3 sets)
    Strive Machine Preacher Curls
    Biceps Exercise:
    50lb x 15reps (3 sets)
    30lb x 15reps (3 sets)

  • Station 4 - Legs & Tris

    • Split Squat
    20reps (3 sets)
    20reps (3 sets)

    In-Out Squat
    20reps (3 sets)
    20reps (3 sets)


    Cable Rope Overhead
    Triceps Exercise:
    60lb x 20reps (3 sets)
    30lb x 20reps (3 sets)

    Dips on Bench
    15reps (3 sets)
    15reps (3 sets)

  • Circuit 5 - ABs & Legs

    • Decline Sit-Ups
    10lb x 10reps (3 sets)
    6lb x 10reps (3 sets)

    Bicycles
    30sec (3 sets)
    30sec (3 sets)

    Kbell Upright Row Squat
    Biceps Exercise:
    16kg x 20reps (3 sets)
    12kg x 20reps (3 sets)

  • Circuit 6 - Cardio Full Body

    • Row Machine
    500 meters
    500 meters


     Beat It - 46 min
    Own It - 38 min




































    Level 19 
    • Circuit 1 - Chest & Legs
    DB Incline Bench Press
    Chest Exercise:
    45lb/DB x 20reps (3 sets)
    25lb/DB x 20reps (3 sets)
    DB Bent Over Row
    Back Exercise:
    45lb x 20reps (3 sets)
    25lb x 20reps (3 sets)

    Barbell Squats
    Lower Body Exercise:
    185lb x 12reps (3 sets)
    105lb x 12reps (3 sets)


    • Circuit 2 -  Cardio
    Ball Slams
    14lb x 20reps (3 sets)
    12lb x 20reps (3 sets)

    Sled Pull&Push
    Standing
    90lb (3 sets)
    45lb (3 sets)


    Side Plank Rev Flye
    10lb x 15reps (3 sets)
    5lb x 15reps (3 sets)

  • Circuit 3 - Back & Bis

    • DB Reverse Flye
    Back Exercise:
    12.5lb x 15reps (3 sets)
    8lb x 15reps (3 sets)


    Incline Alternating DB Curls
    Biceps Exercise (Arms): 
    20lb x 12reps/arm (3 sets)
    12lb x 12reps/arm (3 sets)

  • Station 4 - Legs & Tris

    • Kbell Stationary Lunge
    Biceps Exercise:
    12kg x 20reps (3 sets)
    8kg x 20reps (3 sets)

    In-Out Squat
    20reps (3 sets)
    20reps (3 sets)


    Skull Crushers
    Triceps Exercise:
    40lb x 20eps (3 sets)
    25lb x 20reps (3 sets)

    Dips on Bench
    15reps (3 sets)
    15reps (3 sets)

  • Circuit 5 - ABs & Legs

    • Airex Crunches
     20reps (3 sets)
     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 - Cardio Full Body

    • Row Machine
    500 meters
    500 meters

     Beat It - 46 min
    Own It - 38 min