The 2018 Rock Hard Challenge: Part 1

Exercise 1 of 12

Leg Press

Equipment

Sets

3

Reps

20

Rest

--

Exercise 2 of 12

Leg Press Calf Raise

Equipment

Sets

3

Reps

20

Rest

--

How to

Exercise 3 of 12

RHC18 Jackknife Situp

Equipment

Sets

3

Reps

20

Rest

--

Hold 10 to 25 pounds (weight plate or dumbbell)

Exercise 4 of 12

RHC18 Jump Rope

Equipment

Sets

3

Reps

100 skips*

Rest

--

*medium intensity

Exercise 5 of 12

RHC18 Standing Dumbbell Shoulder Press

Equipment

Sets

3

Reps

10

Rest

--

3-second negative, 1-second positive

Exercise 6 of 12

RHC18 Dumbbell Curl

Equipment

Sets

3

Reps

10

Rest

--

2-second negative, 2-second positive

Exercise 7 of 12

RHC18 Ab Rollout

Equipment

Sets

3

Reps

25

Rest

--

Exercise 8 of 12

RHC18 Jumping Split Squat

Equipment

Sets

3

Reps

1 min

Rest

--

Exercise 9 of 12

RHC18 Hands-Elevated Pushup

Equipment

Sets

3

Reps

25

Rest

--

Place hands on bench or box

Exercise 10 of 12

RHC18 TRX Curl

Equipment

Sets

3

Reps

15

Rest

--

Can also be performed as a cable curl

Exercise 11 of 12

RHC18 Dip

Equipment

Sets

5

Reps

10

Rest

--

Can also be performed on dip bars

Exercise 12 of 12

RHC18 Jump Rope

Equipment

Sets

5

Reps

1 min

Rest

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