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2019 Rock Hard Challenge: Part 1

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Routine

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Full-Body Circuits

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 10

Barbell Front Squat

Equipment
Barbell, Squat Rack
Sets
3
Reps
8
Rest
20 sec.
Equipment
Dumbbells
Sets
3
Reps
10 per arm
Rest
20 sec.
Equipment
Dumbbells
Sets
3
Reps
10
Rest
20 sec.
Exercise 4 of 10

Medicine Ball V-Up

Equipment
No Equipment
Sets
3
Reps
20
Rest
3 min.
Any form of weight can be used.
Equipment
Dumbbells
Sets
3
Reps
8
Rest
20 sec.
Equipment
Bench
Sets
3
Reps
8-10
Rest
20 sec.
Exercise 7 of 10

Cable Biceps Curl

Equipment
Adjustable Cable Machine, Straight Bar Attachment
Sets
3
Reps
10
Rest
20 sec.
Exercise 8 of 10

Plank With Twist

Equipment
Sets
3
Reps
15 ea. side
Rest
3 min.
How to
Repeat circuit 3 times through before moving on to the next circuit. Rest for 3 minutes at the end of each circuit.
Exercise 9 of 10

General Pushup

Equipment
No Equipment
Sets
5
Reps
20
Rest
--
Exercise 10 of 10

Barbell Biceps Curl

Equipment
Barbell
Sets
5
Reps
10
Rest
1 min.
Repeat circuit 5 times through. Don’t rest between exercises. Rest for 1 minute at the end of each circuit.
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