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Empty gym training floor with cable machines, benches, and free weights in a sunlit industrial-style space
Nov 8, 20213 min read

Riding the red Line:Day 13

Today’s workout is going to challenge both your upper- and lower-body muscle groups. I love workouts like this—I hope you do, too. This one begins with a single circuit of ass-kicking cardio, followed by dumbbell thrusters, and ending with a cardio/agility move—box jumps—to tax you from the beginning, warming up your whole body. Remember you can make substitutions if you don’t have the equipment for these moves available at your gym, or if you need to modify the exercises.

The B block begins with the most challenging form of pullups you can perform for 7-10 reps, followed by Turkish get-ups, which is a new move in Riding the Redline. Watch my video to see how to perform this exercise for 5 reps per side. Practice Turkish get-ups until you’re comfortable with them before you add weight—they were super complicated for me when I first started performing them. Videos were really helpful to me. You’ll finish off the B block with your best form of hanging leg raises, striving to work up to 8 reps with toes to bar, to your ability.

Our next block is a one-off compound movement—shoulder presses. Remember to keep rest to only 60 seconds for the basic 5x5. Increase or decrease weight to your ability to make sure your fatigued at the end of each set but able to perform the next without extending rest.

I’ve set up the D block so you can perform an upper and lower body move in the same place. Transition immediately from dumbbell bench presses to Bulgarian split squats, which I introduced on Day 7. Only rest 60-90 seconds between circuits.

You’ll finish off today’s workout with an E block consisting of glute-ham raises (GHD) followed by swimmers for 3 circuits. Swimmers are a great move for working your core, and they’re harder than they look. Keep your form tight, and rest-pause (take a short break in the middle of the set) if you need. Just make sure you get in all your reps.

A BLOCK

Row machine

Performed in a circuit with no rest between individual moves, but for only 1 circuit.

1 SET / 500 METERS

Woman on a rowing machine in a gym leaning forward at the catch position, wearing a beanie and athletic clothes

Woman performing a rowing exercise on a Concept2 rowing machine in a gym
Dumbbell thruster 1 SET / 10 REPS
Woman performing a dumbbell thruster, holding dumbbells at her shoulders in a gym with squat racks in the background
 Woman pressing dumbbells overhead from a squat in a gym, demonstrating a thruster exercise
Box jump over* 1 SET / 10 REPS
Athlete stepping to perform a box jump over a wooden plyo box on turf in a gym with rowing machines in the background
 Woman crouched on a plyo box preparing to jump over it during a gym workout
B BLOCK
Pull-up

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

3 SETS / 7-10 REPS

Person performing a pull-up on a wall-mounted pull-up bar in a garage-style gym

Person performing a pull-up on a ceiling-mounted bar in a garage-style gym
Turkish get-up** 3 SETS / 5 PER SIDE
Athlete performing Turkish get-up lying on back with right knee bent and arm extended holding kettlebell overhead on gym floor Person performing a Turkish get-up, seated on a gym floor holding a kettlebell overhead with right arm, gym equipment visible in background
Person performing a Turkish get-up holding a kettlebell overhead on a gym floor with rowing machines in the background Woman holding a kettlebell overhead performing a Turkish get-up in a gym
Hanging leg raise (toes to bar) 3 SETS / 8 REPS
Athlete performing hanging leg raises (toes-to-bar) from a pull-up bar in a gym Athlete performing a hanging leg raise, toes reaching toward a pull-up bar while suspended from the bar against a white gym wall
C BLOCK

Shoulder Press

Rest about 60 seconds between sets

5 SETS / 5 REPS
Seated woman performing dumbbell shoulder press in a gym with a rack of dumbbells behind her

Woman performing a seated dumbbell shoulder press in a gym with a rack of dumbbells behind her
D BLOCK

Dumbbell bench press

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

 3 SETS / 6-8 REPS

Person lying on a flat bench performing a dumbbell bench press in a gym, barbell and teal floor visible in the background

 Person performing a dumbbell bench press on a flat bench in a gym
Bulgarian split squat 3 SETS / 10 REPS
Person performing a Bulgarian split squat holding dumbbells with rear foot on a bench in a gym Person performing a Bulgarian split squat with rear foot elevated on a bench in a gym setting
E BLOCK

Glute-ham raise (GHD)

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

3 SETS / 10 REPS
Person performing a glute-ham raise on a GHD machine in a gym Person performing a glute-ham raise on a GHD machine in a gym
Swimmer 3 SETS / 20 REPS
Woman performing the swimmer exercise with alternating arm and leg raises in a gym setting

TIP: Remember that I want you to emphasize volume and short rest periods over performing every move exactly as I specify it. That means you can substitute exercises or variations that match your skill set. Keep your volume up—even if it’s a less challenging version—and keep your rest periods short.

Read more

Empty gym training area with cable machines, bench, and punching bag under moody overhead lighting
Nov 8, 2021
Riding the Red Line:Day 27
Empty gym with cable machines, benches, and a punching bag in a dimly lit training space
Nov 8, 2021
Riding the Red Line:Day 5

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