- My names Alex Fine,
this is a workout I do with the Riverdale cast.
- [Jughead] On Riverdale, there's so such thing as normal.
- The Riverdale guys are like one of the hardest,
most competitive group or collective
that I've gotten to work with.
So this would be considered one workout,
over two or three workout day.
It's called the Saturday Swole
it's just a quick and easy pump that we get through,
right before the weekend if you're going to a pool party,
or the beach, or whatever.
All right we're gonna start off with cardio.
We're gonna sprint .25 at 10-12 miles an hour.
And then we're gonna do a walking rest at four miles an hour
with 3% incline for .1.
Repeat four to eight times depending on how much cardio
we're doing that day or what we need to accomplish.
So right now we're gonna shoulder circuit
it's seven exercises, 10 reps a piece,
and we're gonna do it for two to three sets.
First ones just gonna be a lateral raise.
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Second exercise, front raise.
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Third, Arnold press, so pinkies overhead to thumbs.
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The half-fulls, it's gonna be a neutral press.
So half, down, full, down.
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Then we're going military, all the way up all the way down.
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Cuban press, up right row, turn press, ten way down.
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Last ones gonna be shoulder circles, pinkies to thumbs.
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First thing we're gonna start off with max chinups.
So underhand grip which means you can do it
then you can drop right now and do max plyo pushups.
We're gonna do two rounds back and forth.
Next piece is gonna be for two rounds as well.
It's gonna be a 30 second chin hold,
chin over bar, underhand grip.
Then we're gonna do max dips.
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Third thing is gonna be a one minute
dead hang, overhand grip.
The dead hang is important for me because it decompresses
your lower back and it strengthens your shoulders.
I've had so many shoulder injuries from football
or bull riding, and this is something that I do everyday.
We're gonna do that for two rounds.
The third thing is a arm blaster,
gonna be 30 seconds, band tri.
30 second band curl.
And then 30 seconds kettlebell shrugs.
The last thingwe're gonna be doing
is called the wendler 100.
It's 100 reps of 135 of bench press or 95
depending on what you can do.
It's gonna be for time.
You can rack the weight but you can't
take your hands off the bar.
At the end of the workout we're gonna do a core exercise
involved with bands, it's gonna be all timed.
The first round is all one minute exercise,
second rounds 35 seconds, the third rounds 30 seconds,
you're gonna try get limited breaks between.
Then the first exercise is gonna be band pull-through
with single-leg suitcase.
You're gonna alternate legs,
but you're gonna pause when you kick both legs out.
The second exercise is gonna be a banded deadbug
with pack-e-out with around-the-world.
Third exercise is gonna be plank pull-throughs.
So you're gonna pull through with one arm,
other arms in an elbow plank.
So this is just a full upper body pump.
This is everything from chest, back, and shoulders,
mixed in with high pur-gee-fee and max reps.
And this is just something quick and easy,
almost anyone can do.