Riding the Red Line:Day 2
Today’s workout will work a few different muscle groups than those we targeted on Day 1. But notice that I don’t emphasize a traditional bodypart split. I like to incorporate moves for lower- and upper-body on most training days, switching things up a bit for each from one workout to the next. Today’s workout emphasizes the backsides of your legs as well as shoulders, chest and back. And of course, I’m going to have you get in some core training.
Begin with a light weight for push-press reps to warm-up and to make sure you’re comfortable with how this move feels. Increase the weights as you can from one set to the other. Keep your rests to 60-90 seconds between sets, and drop the weights if you’re starting to feel fatigued. I want you to complete all sets for all reps without breaking form. That means shifting weights rather than rest times.
The second “move” or block is a circuit complex that includes one-arm rows, followed by hanging leg raises, and ending with glute-ham developers, also known as hyperextensions. You can substitute a hamstrings curl machine if you don’t have a GHD/hyperextension apparatus available.
The third or “C block” of today’s workout begins with a rowing machine—you can perform seated rows or any cardio machine that includes upper body if you don’t have this machine available in your gym. Take a look at my video to see how to perform burpees if you aren’t familiar with them. Then you’ll finish this workout with handstand push-ups, or a modification if you can’t perform these. Again, check out my video to see how I perform each of these moves.
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A BLOCK |
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Push press Rest 60-90 seconds between sets |
5 SETS / 5 REPS |
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| B BLOCK | |
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One-arm Dumbbell Row
Performed in a circuit with no rest between individual moves, but with 60-90 seconds of rest between each circuit. Perform all for one side before the other. |
3 SETS / 15 REPS |
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Hanging Leg Raise Toes to the bar if you can. Go with an easier version if you aren’t able to do this. |
3 SETS / 6 REPS |
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Glute-Ham Raise |
3 SETS / 10 REPS |
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| C BLOCK | |
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Row Machine Performed in a circuit with no rest between individual moves, but with 60-90 seconds of rest between each circuit |
3 SETS / 500 Meters |
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| Burpee | 3 SETS / 10 REPS |
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Handstand push-up You can substitute pike push-ups with your feet on a box or bench. |
3 SETS / 6 REPS |
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TIP: Don’t forget your Pre-Kaged before your workout. I take this in before every workout to help power through the last sets in my third circuit complex or “C Block.”
