The name comes from a combination of many types of fitness: resistance, intervals, power, plyometrics and endurance. The D stands for diet and nutrition, and of course there’s a warm-up and cool-down. Each letter in the acronym translates to a segment anywhere from five to 10 minutes long, depending on the season. The whole class lasts from 50 minutes to an hour, depending on optional add-ins like abdominal and core floor work. The segments can be moved out of order or shuffled to surprise the body even more.
The resistance section uses either weights or tubing. Drop sets and supersets are used to work muscles including shoulders, triceps and biceps. The interval section uses many different drills, such as jumping jacks and shuffles, which can be modified to fit almost any fitness level. Intervals are a proven way to work your cardiovascular system as they can combine both high-level and lower-level exercises to make them more challenging. Intervals overload both your anaerobic and aerobic systems, thus generating a more efficient way to work, and better results.
The power segment is a multi-muscle section with exercises that use several muscles in the upper and lower bodies including pushups with variations, burpees and mountain climbers. In the plyometrics segment, you use very explosive movements, sometimes called jump training, featuring quick footwork meant to increase speed and strength. Soft landings with bent knees are important here. This segment will also help you with coordination and agility.
The longest portion of the class is the endurance segment. These moves include punches and kicks as well as knee strikes, elbow strikes and much more. It’s usually one of the last segments and challenges you to finish strong.
But the best part R.I.P.P.E.D. is the music. The upbeat tunes make you want to move and will have you humming long after the class is over. Mastered to the class’s exact choreography, the two fit together like a puzzle and makes getting fit fun. This class is offered at the Oxford YMCA.