After yesterday’s super-challenging workout, we’re going to use a different strategy today—performing compound moves in a circuit, and then ending with one mind-blowing cardio superset. That’s another variable I want you to consider when you’re Riding the Redline: Once you’ve come close to the edge, it’s a good idea to switch strategies the next day. This workout is going to challenge you in a different, especially my C block cardio without rest. So, let’s get started.
Today’s A block begins with drop snatches, a new move on my Trainer series. You’ll pair that move with kettle-bell sumo squats (goblet squats), and you’ll rest for 60-90 seconds between each of these 5 circuits. I want you to watch my video a few times to see how I perform drop snatch squats. This is a tricky move—practice with a broomstick to make sure you’re doing this move correctly.
Your B block consists of overhead squats, bent-over barbell rows and weighted glute-ham raises. You’ll perform this sequence, targeting most of the large muscle groups in your body, without resting between individual moves. But then take 60-90 seconds before each of the 4 circuits.
Then we’re on to the C block, which is really going to tax your cardiovascular system and encourage fat burning. This is a full-on 5 circuits of 5 moves for 20 reps for each move. So, yup, you’re going to perform a total of 100 reps for each circuit. And you’re not going to rest before you head into your next of the circuits in today’s C block. So that’s a total of 500 reps of these moves with no rest. I want you to post your time if you’re able to complete EVERY FUCKING REP! Tag me on your social media, and I’ll see if I can beat your time. No cheating!
|
A BLOCK
|
|
|
Drop snatch squat
Performed in a circuit with no rest between individual moves, but with 60-90 seconds of rest between each circuit
|
5 SETS / 5 REPS
|
|
|
|
| Goblet squat |
5 SETS / 15 REPS |
|
|
| B BLOCK |
|
|
Overhead squat
Performed in a circuit with no rest between individual moves, but with 60-90 seconds of rest between each circuit
|
4 SETS / 10 REPS |
|
 |
| Barbell bent-over row |
4 SETS / 10 REPS |
 |
 |
|
Weighted glute-ham raise
Rest 60-90 seconds between sets
|
4 SETS / 10 REPS |
 |
 |
| C BLOCK |
|
|
Burpee
Performed in a circuit with no rest between individual moves, going directly into the next circuit without rest, keeping track of your total time
|
5 SETS / 20 REPS |
|
|
| Wall ball |
5 SETS / 20 REPS |
 |
 |
| Dumbbell thruster |
5 SETS / 20 REPS |
 |
|
|
|
5 SETS / 20 REPS |
|
|
|
| Kettle-bell swing |
5 SETS / 20 REPS |
 |
 |
TIP: Your primary goal may be to lose bodyfat, but you need to consume enough quality calories to make sure that you’re able to complete each of these workouts. While I’ve provided guidance in terms of calories and macros, you’re reaching the point in Riding the Redline where you really need to start thinking about which foods work best for you. Emphasize the quality foods from my list that fuel you without causing digestive distress or reducing your ability to perform as you get leaner. I especially recommend that you emphasize protein and vegetables high in fiber for sustained energy and nutrients to support growth and recovery.
