Rock Hard Challenge: Part 2

Exercise 1 of 12

Wide-Grip Pullup

Equipment

Pullup Bar

Sets

3

Reps

8-10

Rest

--

Exercise 2 of 12

Triceps Pushdown

Equipment

Elastic Band

Sets

3

Reps

20

Rest

--

Exercise 3 of 12

Swiss Ball Hyperextension

Equipment

Swiss Ball

Sets

3

Reps

15

Rest

3 min.

Play How to

Exercise 4 of 12

Seated Cable Row

Equipment

Adjustable Cable Machine, V-Handle Attachment

Sets

3

Reps

10

Rest

--

Play How to

Exercise 5 of 12

Cable Overhead Triceps Extension

Equipment

Adjustable Cable Machine, Bench, Rope Attachment

Sets

3

Reps

10

Rest

2 min.

Play How to

Exercise 6 of 12

Lying Dumbbell Skull Crusher

Equipment

Dumbbells

Sets

3

Reps

10

Rest

--

Exercise 7 of 12

Lying Dumbbell Pullover to Extension

Equipment

Bench, Dumbbells

Sets

3

Reps

10

Rest

2 min.

Play How to

Exercise 8 of 12

Bench Dip

Equipment

Bench

Sets

3

Reps

25

Rest

--

Play How to

Exercise 9 of 12

Lying Hamstring Curl

Equipment

Sets

3

Reps

12

Rest

--

Exercise 10 of 12

Superman from Floor

Equipment

No Equipment

Sets

3

Reps

12

Rest

2 min.

Play How to

After raising arms, pull elbows back, then reverse movement before lowering arms.

Exercise 11 of 12

Seated Medicine Ball Rotation

Equipment

Medicine Ball

Sets

3

Reps

50

Rest

2 min.

Exercise 12 of 12

Treadmill Run

Equipment

Sets

--

Reps

20 min.

Rest

1 min on/1 min off*

How to

*Walk for 1 minute, then run for 1 minute. If using a treadmill, walk at a pace of 3.5 mph, and run at a pace of 7.5 mph or more. Push your intensity to 85% of your MHR.