The 2018 Rock Hard Challenge: Part 2

Exercise 1 of 11

RHC18 Dumbbell Squat

Equipment

Sets

3

Reps

10

Rest

--

Add jump

Exercise 2 of 11

RHC18 Hanging Leg Raise

Equipment

Sets

3

Reps

15

Rest

--

Hold 10 pounds between feet (weight plate or dumbbell)

Exercise 3 of 11

RHC18 Jump Rope

Equipment

Sets

3

Reps

200 skips

Rest

--

Exercise 4 of 11

RHC18 Incline Dumbbell Bench Press

Equipment

Sets

3

Reps

10 each arm*

Rest

--

*Alternate arms; 3-second negative, 1-second positive

Exercise 5 of 11

RHC18 Dumbbell Curl

Equipment

Sets

3

Reps

10 each arm*

Rest

--

*Alternate arms; 2-second negative, 1-second positive

Exercise 6 of 11

RHC18 Reverse Crunch with Leg Lift

Equipment

Sets

3

Reps

15

Rest

--

Exercise 7 of 11

RHC18 Lateral Ski Lunge Reach

Equipment

Sets

3

Reps

25 per side

Rest

--

Exercise 8 of 11

RHC18 Plyo Pushuo

Equipment

Sets

3

Reps

10

Rest

--

Exercise 9 of 11

RHC18 TRX Curl

Equipment

Sets

3

Reps

8

Rest

--

Can be performed as a cable curl

Exercise 10 of 11

RHC18 Jump Rope

Equipment

Sets

5

Reps

2 min

Rest

--

Exercise 11 of 11

RHC18 Pop Squat

Equipment

Sets

5

Reps

10

Rest

--