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

In order to view the video, please allow Manage Cookies

Exercise 4 of 12

Seated Cable Row

Equipment

Adjustable Cable Machine, V-Handle Attachment

Sets

3

Reps

10

Rest

--

Play How to

In order to view the video, please allow Manage Cookies

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

In order to view the video, please allow Manage Cookies

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

In order to view the video, please allow Manage Cookies

Exercise 8 of 12

Bench Dip

Equipment

Bench

Sets

3

Reps

25

Rest

--

Play How to

In order to view the video, please allow Manage Cookies

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.

In order to view the video, please allow Manage Cookies

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.