“Rep Like Reacher” with Alan Ritchson’s Full Body Workout – Muscle & Fitness

Prime Videos hit seriesReacheris back for Season 2, and that means more big man Alan Ritchson on our screens. To portray the role of the popular army crime fighter, Ritchson packed on 30 pounds of muscle and looks bigger and better than ever in the latest episodes airing now. To find out how Ritchson coped with all that lean mass while maintaining the endurance required for long shoots and elite choreography, I was invited behind the scenes to watch a Reps Like Reacher workout in London, specially designed in collaboration with Ritchson, ReachersStunt coordinator Buster Reeves and Barrys Gym founder, Sandy Macaskill. Read on to accept the assignment and try it yourself.

The key to this workout is to keep going and blast through each set with minimal rest, combining weights and cardio to build strength and endurance. Push past your comfort zone and you’ll be repeating like Reacher in no time. As our team of fitness editors followed the workout, we got some motivation from Sandy Macaskill of world famous gym brand Barrys.

A group atmosphere is encouraged at Barrys, as is the banging and lighting designed to help you focus on just the exercise at hand. As Macaskill walked us through the workout, it became clear that getting better with fuller muscles doesn’t mean doing one exercise in isolation. Rather, it’s a lifestyle choice that requires consistency and the will to give it your all day in and day out. But if you’re willing to go the distance, you’re well on your way to reaching your potential.

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Reps Like Reacher workout

Series 1:

Treadmill: 6 min. Build up to a sprint and then taper to a jog.Champagne squeezer: 3 sets, 15 repsRenegade Row, Pushup and Twist Combination: 3 sets of 15 reps (alternate sides)One Leg Dumbbell Glute Strength: 3 sets, 20 reps (each side)

Series 2:

Treadmill: 6 min. Build up to a sprint and then taper to a jog.Russian twist: 3 sets, 50 repsLunge with dumbbell rotation: 3 sets, 20 reps (each side)Bentover Row and Reverse Flye: 3 sets, 15 reps

Series 3:

Treadmill: 6 min. Build up to a sprint and then taper to a jog.Bentover Row for Triple Head Back Kick: 3 sets, 15 repsInterest rates: 3 sets, 15 reps (alternating)Dumbbell Squat: 3 sets, 20 reps

Reacher
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A breakdown of the Reps Like Reacher workout

Get a muscular armored chest like Reacher with a champagne presser designed to separate the chest. You will tax your pecs further with the renegade row pushup and twist. When performing twists, remember to look at the dumbbell as you swing it toward the ceiling. Reachers fighting style requires a lot of elbow movement, which means a lot of body rotation, so the core needs to be able to support his twists, which makes these exercises very valuable. Working with heavy dumbbells, Ritchson is a proponent of single-legged glute bridges and Russian twists, which can hit that core even more effectively while building a solid back.

At 62, Alan Ritchson has big legs for such a tall man. The action hero, who worked with Buster Reeves, does grueling gym workouts that include lunges with dumbbells. To do this, you stand on a bench and hold one dumbbell on your shoulders. After that, lunge forward with your right foot. Next, turn right, straighten up, then stand up straight and repeat on the left side.

Moves like the bent-over row and tricep kickback will have you chasing a wider physique, growing triceps that pop out from under your T-shirt sleeves just like Reacher. You’ll also perform front raises, which are ideal for medium shoulders, and round off with dumbbell squats to ensure your lower back and hamstrings are worked.

So what was the verdict? For myself, I will say that I loved the full-weight approach of this workout, with the only rest time being between sets. While this workout is great for solo gym goers, it’s also great for group classes like those offered at Barrys Bootcamp sessions. However you choose to do it, just make sure you represent Reacher.

Reacher S2 is now available on Prime Video.


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