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New member on boarding checklist:

AT HOME RAMPING

Your gym classes can be supplemented or substitutes with these videos at home or while traveling. We select videos that are similar to what we are doing in the gym in terms of intensity, time and type. The goal is to work up to doing some exercise every day of the week if its only the 15 minute stretching routine.

WEEK 1-2 AT HOME CARDIO ENDURANCE WORKOUT DESIGNED TO BOOST YOUR LUNG CAPACITY AND HEART FITNESS SO YOU CAN MOVE TO THE 45 MINUTE WORKOUT PHASE WITH EASE!

WEEK 1-2 SUBSTITUTE THIS WORKOUT USING A CHAIR  IF YOU NEED STABILITY. GOOD FOR THOSE WITH LOWER BODY INJURIES OR LIMITATIONS - GOOD FOR WEEK 1-4

GOOD FOR ALL 12 WEEKS 

FLEXIBILITY FITNESS IS AN OFTEN OVERLOOKED DIMENSION. STRETCHING IS AWESOME AND MAKES YOU FEEL SO GOOD AFTER A FEW WEEKS OF CONSISTENT WORK.

THIS STRETCHING ROUTINE IS GOOD FOR ALL 12 WEEKS

ON THE FLOOR WITH A MAT

GOOD FOR ALL 12 WEEKS:

STRETCHING ROUTINE USING A CHAIR IF YOU CAN'T GET UP AND DOWN FROM FLOOR YET

WEEK 3-4 CARDIO AND STRENGTH AT HOME TOTAL BODY WORKOUT. IF YOU CAN'T UP TO THIS VIDEO YET KEEP DOING THE ONE ABOVE. YOU CAN USE A CHAIR FOR THIS WORKOUT IF NEEDED 

ALTERNATIVE WEEK 3-4 (BODY WEIGHT) AT HOME BODY WEIGHT WORKOUT. I FOR WOMEN. YOU CAN USE A CHAIR FOR THIS WORKOUT IF NEEDED 

WEEK 5-10 AT HOME TOTAL BODY 45 MINUTE WORKOUT

WEEK 11 -12 and Beyond!

60 Minute Bodyweight Tabata Cardio Workout 🔥Burn 670 Calories! 🔥 

You can work up to this by modifying your own movements. Be careful and master the movements slowly :)

if you have any problems during your startup please reach out to us on our website through Coach Chat, or you can access local support in the Facebook group once you are registered.

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HAPPY RAMPING!

TEAM RAMP

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