Today’s workout relies on the same exercises that you performed on Day 5. I want you to record your weights, sets and reps. And I want you to compare them to what you were able to do on Day 5. Even though you’re on reduced calories and you’ve lost body fat and weight, you should be able to outperform that previous workout. Feel free to email or tag me
ashley.horner@Instagram
to let me know how much you’ve improved over the past three weeks.
Remember to make adjustments in your weights rather than in your reps or rest between sets with compound moves. For the circuits, it’s crucial on this program to keep moving and get in the training volume I recommend to your body’s ability. Longer rest periods lead to overtraining. So suck it up, and choose the weights that allow you to perform every workout as efficiently as possible.
However, you can slow down your reps so that you’re able to perform them with better form. Take a look at how I break down burpee pull-ups as an example. While we’re almost at then of this workout, I want you to remember this advice and carry it with you after you complete Riding the Redline. That’s how you grow stronger so that you’re able to complete more challenging versions of the exercises in this program.
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A BLOCK |
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Barbell bench press Rest 60-90 seconds between sets |
5 SETS / 5 REPS |
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| B BLOCK | |
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Dumbbell pullover
Performed in a circuit with no rest between individual moves, but with 60-90 seconds of rest between each circuit if needed |
5 SETS / 10 REPS |
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Dumbbell overhead triceps extension |
5 SETS / 10 REPS |
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Man maker |
5 SETS / 10 REPS |
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| C BLOCK | |
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Windmill Performed in a circuit with no rest between individual moves, and with as little rest as possible between circuits |
5 SETS / 10 REPS PER SIDE |
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| Kettle-bell swing | 5 SETS / 15 REPS |
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| SkiErg | 5 SETS / 60Seconds |
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| D BLOCK | |
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Wall climb Performed in a circuit with no rest between individual moves, and with as little rest as possible between circuits |
5 SETS / 10 REPS |
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| Handstand push-up | 5 SETS / 8 REPS |
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| Burpee pull-up | 5 SETS / 10 REPS |
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TIP: Don’t forget about all aspects of recovery as you approach the end of Riding the Redline. Nutrition and supplementation are paramount, but you should also consider strategies such as foam rolling, massage, hydrotherapy and anything that promotes better recovery for you. Tag me with your favorite ways to recover and get a good night’s sleep at the contact info above.
