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Nov 8, 20213 min read

Riding the Red Line:Day 17

Today we’re beginning with a challenging circuit with one kettle bell or dumbbell. You’ll perform this A block with little to no rest even between circuits. You’ll start with Turkish get-ups. Make sure you watch my video and practice without weight if you’ve forgotten how to do this move. Then transition into goblet squats with a moderate weight. Really feel the stretch and then explode upward using the power of your lower body while keeping form strict. Finish off the circuit with kettle-bell swings, and then go right back into the first move of your next circuit with as little rest as possible.

The B block is the heavy compound movement for today. You’ll complete 10 sets of barbell squats for only 2 reps per set. Start with a slightly lighter weight, but increase weight until you’re performing 2 reps with 85-90 percent of your one-rep-max weight. The weight will really challenge you. But I don’t want you to lose form—make sure you’re resting 60-90 seconds between every set to get the most from the weight with excellent form.

The C block includes something new: We’re going to perform barbell squats with a 6x6 strategy after using heavy weight. You’ll perform each set at the beginning of a 2-minute cycle using 60 percent of your one-rep max. As you slow down with your reps that means you’ll be resting for a shorter period—think of this move as short rounds in a boxing match. Don’t allow yourself to rest longer or reduce rest periods. Drop weight if you need to make any adjustments.

Then my D block for today emphasizes cardio, upper body and core. This circuit begins with 250-meter sprints on a machine row followed immediately by handstand push-ups to your ability, followed by hanging leg raises (toes to bar). As always, makes substitution based on equipment limitations or your ability

Today’s E block includes handstand walks, decline push-ups and walking overhead barbell lunges—the last is one of my favorite exercises. Check out the video to see how I perform these.

A BLOCK

Turkish get-up

Perform this full circuit with little to no rest between circuits

3 SETS / 8 REPS PER SIDE

Person on teal gym mat performing a Turkish get-up while holding a kettlebell overhead

Woman performing a Turkish get-up on a teal gym mat, holding a kettlebell overhead in a gym
Person performing a Turkish get-up holding a weight overhead on a gym mat in a weight room Woman completing a Turkish get-up while holding a kettlebell overhead in a gym with an American flag mural
Goblet squat 3 SETS / 10 REPS
Person performing a goblet squat holding a kettlebell on a teal gym floor in front of a large American flag X mural Person performing goblet squat holding a dumbbell at chest on teal gym mat in front of wall with American flag X
Kettle-bell swing 3 SETS / 15 REPS
Woman performing a kettlebell swing on a teal exercise mat in a gym Woman performing a kettlebell swing in a gym on a turf strip with weight racks in the background
B BLOCK

Barbell squat

Rest 60-90 seconds between sets

 10 SETS / 2 REPS
Person performing a back barbell squat with loaded plates inside a gym squat rack Woman adjusting a loaded barbell on her upper back before performing a back squat in a gym
C BLOCK
Barbell squat
 6 SETS / 6 REPS
Person performing a back barbell squat with loaded plates inside a gym squat rack Woman adjusting a loaded barbell on her upper back before performing a back squat in a gym
D BLOCK
Machine row 5 SETS / 250 METERS
Person performing a seated machine row on a Concept2 rowing machine in a gym with weight racks and boxes in the background Person performing machine rows on a rowing erg in a gym with weight racks and turf
Handstand push-up

Rest 60-90 seconds between each circuit

 5 SETS / 6 REPS

Person performing a handstand push-up with head on a padded support on a teal gym mat in front of a diamond‑plate metal wall

Person with tattooed arms performing a handstand push-up with feet braced on a metal diamond-plate wall over a blue exercise mat
Hanging leg raise 5 SETS / 10 REPS
Person hanging from a pull-up bar, lifting knees toward chest in a gym rig Person performing hanging leg raise holding a stability ball between feet on a pull-up rig in a gym
E BLOCK
Handstand walk 5 SETS / 10 YARDS
Person performing a handstand walk across a blue gym mat in a weight room Person performing a handstand walk across a gym floor with rigs and equipment in the background

Decline push-up

 5 SETS / 5 REPS
Person performing a decline push-up with feet elevated on a bench on a blue gym mat Person performing a decline push-up with feet elevated on a bench in a gym on a blue exercise mat
Overhead barbell walking lunge 5 SETS / 10 REPS PER LEG
Person performing overhead barbell walking lunge on gym turf, holding a barbell overhead to demonstrate proper form Woman performing an overhead barbell walking lunge in a gym weight room on green turf

TIP: I know that some of the handstand moves may be beyond your comfort level on Riding the Redline. I want you to keep trying them, but if you aren’t up to the version I recommend, then I want you to find substitutions. For instance, if you’re not able to walk on your hands in a handstand. You can do ball walk-outs where you place your hips on a ball and walk out until just your toes are on the ball—get creative, and check in with me if you can’t figure out what to do. I’ll get back to you as soon as I can.

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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