Ripped by Rycroft's
12 FAVORITE
FAT LOSS
WORKOUTS
DISCLAIMER
All rights reserved. No part of this ebook may be reproduced or transmitted in any form or by any means, electronic or
mechanical, including photocopying, recording, or by any information storage and retrieval system, without the
expressed written permission from Michelle Rycroft.
This book is not medical advice and is not intended to replace the advice or attention of health-care professionals.
Always consult your physician before beginning or making any changes in your diet and/or exercise program, for
diagnosis and treatment of illness and injuries, and for advice regarding medications.
You must get your physician’s approval before making any changes to your diet and/or exercise program including
every step discussed in this program. These recommendations are not medical guidelines but are for educational
purposes only. You must consult your physician prior to taking any advice from this program/manual or if you have
any medical condition or injury that contraindicates physical activity or supplementation. This advice is intended for
healthy individuals 18 years and older only.
The information in this program is meant to supplement, not replace, proper exercise training and nutrition along with
the approval of your physician. All forms of exercise and nutrition pose some inherent risks. The author advises all
readers to take full responsibility for their safety and know their limits and seek expert guidance for performing all of
the exercises contained within this program. The exercises and dietary recommendations in this book are not
intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by
your physician.
See your physician before starting any exercise or nutrition program or making any changes. If you are taking any
medication, you must talk to your physician before starting any exercise program, including any recommendations in
this program. If you experience lightheadedness, dizziness, or shortness of breath while exercising, stop the
movement and consult a physician immediately. Do not perform any exercise unless you have been shown the proper
technique by a certified personal trainer or certified strength and conditioning specialist. Always ask for instruction
and assistance when lifting. Don’t perform any exercise without proper instruction. Always do a warm-up prior to
strength training and interval training.
You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood
pressure, or diabetes, if you are overweight, if you have had any injuries, may have an injury, or if you are over 30 years
old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends
that you don’t use any information in this program, please follow your doctor’s orders. This information is intended for
informational use only. Michelle Rycroft or Ripped by Rycroft will not assume any liability or be held responsible for
any form of injury, personal loss or illness caused by the utilization of this information.
In addition, make sure you use equipment that is properly maintained and safe. You must also have the exercises
taught to you by a certified personal trainer of strength coach and have a spotter with you during exercises.
TIDBITS OF INFORMATION
Here are 12 of my favorite 20 minute fat loss workouts. Some of them are
from my Ripped Girls coaching so you can see exactly how I program when it
comes to fat loss.
All workouts are 20 minutes with no scheduled rest breaks. You keep moving
until you need to rest. Rest only as long as you need and then pick up where
you left off. You may only get a couple more reps when you restart and that's
OK. It's perfectly normal and it's exactly how you should feel. I want your
heart pumping. I want you breathless and I want you to feel those muscles
burning.
You will use dumbbells for all of these workouts but feel free to use your own
bodyweight for things like squats and lunges if you're a beginner.
If you have questions regarding these workouts, please email me at
info@rippedbyrycroft.com.
BENT OVER ROW
ALT LUNGE & SHOULDER PRESS
PUSH UP & ROW
CHEST PRESS & FLY
SQUAT & CURL
Workout #2
Complete 10 reps of each move.
Start at the top & working to the
bottom. Repeat for 20 minutes.
Workout #1
Complete each move for
1 minute, starting at the
top & working to the
bottom. Repeat for 20 minutes.
INCLINE BENCH PRESS +
SHOULDER PRESS
PUSH UP & ROW
BENT OVER ROW & TRICEP EXT
LUNGE/SQUAT/LUNGE
(COUNT SQUATS)
ALT REVERSE LUNGE & ROW
SQUAT & ROW
ALT REVERSE LUNGE & CURL
SQUAT & CURL
Workout #4
Complete 10 reps of each move.
10 heavy + 10 light reps for
lateral raises.
Repeat for 20 minutes.
Workout #3
Complete 10 reps of each move.
10 reps/side on lunges.
Repeat for 20 minutes.
SQUAT & SHOULDER PRESS
STANDING HAMMER CURL &
SHOULDER PRESS
CHEST PRESS & FLY
STANDING LATERAL RAISE
STEP UP & SQUAT
STEP UP & DEADLIFT
LUNGE/SQUAT/SQUAT JUMP
SINGLE LEP HIP THRUST
HIP THRUST (BOTH LEGS)
Workout #6
Complete 12 reps of each move.
Start at the top & working to the
bottom. Repeat for 20 minutes.
Workout #5
Complete 10 reps of each move.
5 per side on step ups + 10
squat/deadlift.
Repeat for 20 minutes.
SQUAT & LATERAL RAISE
SQUAT & FRONT RAISE
BENT OVER ROW & FLY
CHEST PRESS
SQUAT & ROW
REVERSE LUNGE & FRONT RAISE
STEP UP & LUNGE BACK
REVERSE LUNGE & SHOULDER
Workout #7
Complete each move for
1 minute, starting at the
top & working to the
bottom. Repeat for 20 minutes.
PRESS
Workout #8
Complete each move for
1 minute, starting at the
top & working to the
bottom. Split squat is 30
sec/leg. Repeat for 20 minutes.
BULGARIAN SPLIT SQUAT
PUSH UPS
LYING TRICEP EXTENSION
STANDING UPRIGHT ROW
BULGARIAN SPLIT SQUAT
STIFF LEG DUMBBELL DEADLIFT
SINGLE LEG GLUTE BRIDGE
ALTERNATING REVERSE LUNGES
SINGLE LEG SQUAT (OFF CHAIR)
Workout #10
Complete 10 reps of each
move, starting at the top &
working to the bottom.
Repeat for 20 minutes.
Workout #9
Complete each move for
1 minute, starting at the
top & working to the
bottom. Single leg moves
are 30 sec/leg.
Repeat for 20 minutes.
CHEST PRESS & FLY
PUSH UPS
LATERAL RAISES
SHOULDER PRESS
SIDE RAISES
TRICEP PUSH UPS
1 ARM ROWS
PUSH PRESS
SQUATS
ALTERNATING REVERSE LUNGES
Workout #12
Complete each move for 1 minute
(30/sec/side on single moves),
starting at the top &
working to the bottom.
Repeat for 20 minutes.
Workout #11
Complete each move for 1 minute
(30/sec/side on single moves),
starting at the top &
working to the bottom.
Repeat for 20 minutes.
PUSH UPS
SQUATS
ALTERNATING REVERSE LUNGE
SQUAT JUMPS
MOUNTAIN CLIMBERS