RIP 16
1. Warm Up (Hideaway – Kiesza)
16 cts intro
2X 2/2 upright row
2X 2/2/2/2 clean & press
8X 2/2 deadlift
4X 1/1/1/1 deadrow
8 cts transition to push up
8X 1/1 push up
16 cts transition to bar
4X 1/1/1/1 clean & press + 1/1/1/1 deadrow
16 cts transition to squat
1X 4/4 squat
8X 2/2 squat
8X 1/1 squat
8 cts transition to R lunge
8X 1/1 lunge
REP L
8 cts set position
8X alt 1/1/1/1 fwd lunge
P a g e 1 | 10
RIP 16
16 cts transition to deadlift
4X 2/2 deadlift
4X 3/1 deadlift
2X 8 cts shoulder roll
4X 1/1/1/1 clean & press + 1/1/1/1 deadrow
P a g e 2 | 10
RIP 16
2. Legs 1 (Blame – Calvin Harris feat. John Newman)
16 cts intro
2X 4/4 squat
4X 3/1 squat
4X 1X 2/2 squat
2X 1/1 squat
8X 1/1 T½ squat
16X 1/1 squat
4X 1/1 B½ squat rep-4
16 cts recovery
REP
16 cts recovery (bar down)
RIP SHOT: plyometric jump squats OR squat-calf raises
P a g e 3 | 10
RIP 16
3. Chest (Centuries – Fall Out Boy)
16 cts intro
1X 4/4 push up
4X 3/1 push up
2X 4/4 staggered push up
8X 1/1 push up
32 cts transition to bar/recovery
4X 2/2 incline chest press
1X 4/4 incline chest press DOWN ONLY
4X 3/1 incline chest press
1X 4/4 staggered incline chest press
16X 1/1 incline chest press
REP
4X 2/2 incline chest press
1X 4/4 incline chest press
4X 3/1 incline chest press
1X 4/4 staggered incline chest press
16X 1/1 incline chest press
P a g e 4 | 10
RIP 16
4. Back (Break Free – Ariana Grande feat. Zedd)
16 cts intro
1X 4/4 deadlift
8X
4X
4X
2X
4X
2/2 deadlift
1/1/1/1 clean & press
1/1/1/1 deadrow
8 cts shoulder roll
1/1/1/1 clean & press + 1/1/1/1 deadrow
REP
8X
1X
4X
4X
3/1 deadlift
8 cts shoulder roll
1/1/1/1 clean & press
1/1/1/1 deadrow
16 cts transition to kneeling with plates
4X
4X
8X
8X
2/2 diagonal rev fly R
2/2 diagonal rev fly L
1/1 diagonal rev fly R
1/1 diagonal rev fly L
P a g e 5 | 10
RIP 16
5. Triceps (All About That Bass – Meghan Trainor)
16 cts intro
2X 4/4 dolphin push up
2X 3X 3/1 dolphin push up
1X downward dog
2X 3X 3/1 tricep push up
1X child’s pose
4X 1X 2/2 dolphin push up
2X 1/1 tricep push up
16 cts transition to kneeling with plates
1X 4/4 kickback
8X 1/1 kickback
16X dbl time T½ kickback
32 cts transition to bench with bar
4X 3/1 pullover
8X 3/1 chin
4X 1X 2/2 pullover
2X 1/1 chin
REP
P a g e 6 | 10
RIP 16
6. Biceps (Message in a Bottle vs. Am I Wrong – The Police meets
Nico & Vinz)
8 cts intro
4X
4X
4X
8X
8X
8X
2/2 bicep curl
3/1 bicep curl
1/3 bicep curl
1/1 bicep curl
1/1 B½ bicep curl
1/1 T½ bicep curl
32 cts recovery
2X
4X
2X
1X
2/2/2/2 bicep row
1/1/1/1 bicep row
1/1/1/1 bicep row rep-3
1/1/1/1 bicep row rep-7
32 cts recovery
REP
P a g e 7 | 10
RIP 16
7. Legs 2 (Don’t – Ed Sheeran)
16 cts intro
8X 2/2 lunge R tandem stance
16X 1/1 lunge R tandem stance
2X 4/4 lunge R tandem stance
8X 1/1 B½ lunge 2-rep R tandem stance
16 cts recovery
REP L
32 cts recovery
4X
4X
2X
2X
1/1/1/1 lunge fwd R
1/1/1/1 lunge fwd L
alt 1/1/1/1 lunge fwd rep-3
alt 1/1/1/1 lunge fwd rep-7
P a g e 8 | 10
RIP 16
8. Shoulders (Relax vs. Play That Funky Music – Frankie Goes to
Hollywood meets Wild Cherry)
4 cts intro
4X 2/2/2/2 clean & press
4X 1/3 clean
8X 2/2 upright row
4X 1/3 clean
4X 1/1/1/1 clean & press
2X 8 cts shoulder roll
REP
32 cts transition to kneeling with plates
8X 2/2 Y (stagger UP ONLY)
7X 1/1 Y
8 cts transition to bar
8X 2/2 upright row
2X 8 cts shoulder roll
4X 1/1/1/1 clean & press
2X 1/1/1/1 clean & press rep-3
1X 1/1/1/1 clean & press rep-7
P a g e 9 | 10
RIP 16
9. Core (Vida – Ricky Martin)
16 cts intro
4X alt 2/2 lower trunk rotation
6X alt 1/1/1/1 lower trunk rotation + knee extension
8X alt 2/2 drop leg to floor (shoulder blades off floor)
16X alt 1/1 lateral scissors (shoulder blades off floor)
6X alt 1/1/1/1 lower trunk rotation + knee extension
REP (option to substitute bridge for trunk rotations)
32 cts transition to front plank on elbows
4X alt 1/1/1/1 elbows-hands-elbows front plank
8X alt 1/1 wide mountain climbers
8X alt 1/1 cross mountain climbers
4X 1H/2 lower body lift
4X 1H/2 upper body lift
P a g e 10 | 10