Riding the Red Line:Day 19

Today’s workout begins with a 10x10 of wall runs. Then you’ll perform 15 push-ups followed immediately by 10 kettle-bell swings. Then you’ll rest for 60-90 seconds between each of these opening circuits. No excuses on this circuit—you can perform all these moves in the same place when you prepare ahead of time.

The B block for today includes a compound movement that we’ve typically performed as a stand-alone. But, because we’re deep into Riding the Redline, we’re going to pair deadlifts with dumbbell single-arm chest presses. You can rest a bit between sets if you need, but at this point I’d like to encourage you to perform this block without rest, adjusting the weight to allow for continuous training during this weight-based block of compound upper-body exercises.

For the C block, you’ll begin with a twist on a previous move—raised dumbbell single-arm walking lunges. You’ll perform half the reps with the dumbbell in one hand overhead as you alternate legs, and then you’ll perform the rest of the set with the weight raised overhead with the other arm to complete this move. Check out my video to see how I do this. Finish off this block with ring rows and the best form of pullups you can perform. 

We’ll finish today’s workout with a D block that emphasizes cardio and boosting lower-body development. You’ll perform burpees followed immediately by machine rows for 100 meters. Then you’ll finish each circuit with a moderate weight for barbell squats for 10 reps. I’d like you to perform this circuit for time—and let me know how long it took you. However, you can rest between circuits if you need. Use your best judgment on this. I want you to get the most from every workout, and sometimes that’s about completing it as efficiently as possible. But on other days it’s about emphasizing form. Either way, I do want you to keep rest periods fairly short—that’s crucial for building lean muscle and burning fat while you’re keeping calories moderate or low.

 

A BLOCK

 

Wall run

Performed in a circuit with no rest between individual moves, but with 60-90 seconds of rest between each circuit

10 SETS / 10 REPS

Push-up 10 SETS / 15 REPS


Kettle-bell swing 10 SETS / 15 REPS
B BLOCK

Deadlift

Perform these moves in a circuit and keep rest to an absolute minimum since you’re working different muscle groups

5 SETS / 5 REPS

Dumbbell single-arm chest press 5 SETS / 10 REPS PER SIDE
C BLOCK

Single-arm dumbbell walking lunge

Performed in a circuit with no rest between individual moves, but with up to 60-90 seconds of rest between each circuit

4 SETS / 10 PER SIDE (switch arms after 5 lunges per side)


Ring row 4 SETS / 12 REPS
Weighted pull-up 4 SETS / 8 REPS

D BLOCK

Burpee

Performed in a circuit with no rest between individual moves, but with 60-90 seconds of rest between each circuit (if needed)

10 SETS / 10 REPS
Machine row 10 SETS / 100 METERS
Barbell squat 10 SETS / 10 REPS

 

 

TIP: I haven’t mentioned In-Kaged much before in Riding the Redline, but I want you to consider trying this Kaged Muscle product when you’re in the midst of a challenging workout. As I mention in my video, I used In-Kaged today because I wasn’t able to get in Pre-Kaged before my workout. In-Kaged contains fermented BCAAs, organic caffeine, L-Citrulline, coconut water powder, and other ingredients that help prevent fatigue during your workouts and support recovery afterwards. It’s a great substitute or, better yet, companion to Pre-Kaged.

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