Workout Plans
2018 Rock Hard Challenge: Workout, Part 2 thumbnail
Edgar Artiga / M+F Magazine
Edgar Artiga / M+F Magazine

Day 1 : Push (A)

Exercises 12
Equipment Yes

Exercise A1

Single-leg Press How to
Single-leg Press thumbnail
3 sets
10 per side reps
-- rest

Exercise A2

Pistol Squat How to
RHC18 Pistol Squat thumbnail
3 sets
10 per side reps
-- rest

Exercise A3

Bicycle How to
RHC18 Bicycle thumbnail
3 sets
10 per side reps
-- rest
Perform at a slow, deliberate pace

Exercise A4

Jump Rope How to
RHC18 Jump Rope thumbnail
3 sets
200 skips reps
-- rest

Exercise B1

Military Press How to
RHC18 Military Press thumbnail
3 sets
10 reps
-- rest
3-second negative, 1-second positive

Exercise B2

Dumbbell Curl How to
RHC18 Dumbbell Curl thumbnail
3 sets
10 reps
-- rest
2-second negative, 2-second positive

Exercise B3

Ab Rollout How to
RHC18 Ab Rollout thumbnail
3 sets
10 per side* reps
-- rest
*Angled left, then right

Exercise B4

Jumping Split Squat How to
RHC18 Jumping Split Squat thumbnail
3 sets
1 min reps
-- rest

Exercise C1

Plyo Pushup How to
RHC18 Plyo Pushuo thumbnail
3 sets
10 reps
-- rest
Can be performed with hands elevated on either a box or a med ball if needed

Exercise C2

TRX Curl How to
RHC18 TRX Curl thumbnail
3 sets
15 reps
-- rest
Can also be performed as a cable curl

Exercise Finisher A

Dip How to
RHC18 Dip thumbnail
4 sets
15 reps
-- rest

Exercise Finisher B

Jump Rope How to
RHC18 Jump Rope thumbnail
4 sets
1 min reps
-- rest
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