The 2018 Rock Hard Challenge: Part 1

Exercise 1 of 12

RHC18 Dumbbell Squat

Equipment

Sets

3

Reps

20

Rest

--

Exercise 2 of 12

RHC18 Standing Calf Raise

Equipment

Sets

3

Reps

30

Rest

--

Exercise 3 of 12

RHC18 Decline Situp

Equipment

Sets

3

Reps

25

Rest

--

Hold 10 pounds (weight plate or dumbbell)

Exercise 4 of 12

RHC18 Jump Rope

Equipment

Sets

3

Reps

100 skips

Rest

--

Exercise 5 of 12

RHC18 Incline Dumbbell Bench Press

Equipment

Sets

3

Reps

12

Rest

--

3-second negative, 1-second positive

Exercise 6 of 12

RHC18 Incline Dumbbell Curl

Equipment

Sets

3

Reps

12

Rest

--

2-second negative, 2-second positive

Exercise 7 of 12

RHC18 Reverse Crunch

Equipment

Sets

3

Reps

25

Rest

--

Exercise 8 of 12

RHC18 Lateral Ski Lunge Reach

Equipment

Sets

3

Reps

25*

Rest

--

*each side

Exercise 9 of 12

RHC18 Foot-Elevated Pushup

Equipment

Sets

3

Reps

30

Rest

--

Exercise 10 of 12

RHC18 TRX Curl

Equipment

Sets

3

Reps

8

Rest

--

Can be performed as a cable curl

Exercise 11 of 12

RHC18 Jump Rope

Equipment

Sets

5

Reps

2 min

Rest

--

Exercise 12 of 12

RHC18 Wall Sit

Equipment

Sets

5

Reps

30 sec

Rest

--