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

Day 3 : Rotation

Exercises 9
Equipment Yes

Exercise A1

Woodchopper How to
RHC18 Woodchopper thumbnail
3 sets
10 per side* reps
-- rest
*low to high

Exercise A2

Laying Dumbbell Pullover How to
RHC18 Laying Dumbbell Pullover thumbnail
3 sets
10* reps
-- rest
*Partial + Full

Exercise A3

Russian Twist How to
RHC18 Russian Twist thumbnail
3 sets
20 per side reps
-- rest
Hold medicine ball, dumbbell or weight plate

Exercise B1

Dumbbell Upright Row How to
RHC18 Dumbbell Upright Row thumbnail
3 sets
10 reps
-- rest

Exercise B2

Kneeling Rotating Press How to
RHC18 Kneeling Rotating Press thumbnail
3 sets
10 per arm reps
-- rest

Exercise B3

TRX Row How to
RHC18 TRX Row thumbnail
3 sets
10 reps
-- rest

Exercise C1

Side Plank with Hip Dips How to
RHC18 Side Plank Hip Dips thumbnail
3 sets
25 per side reps
-- rest

Exercise C2

Plank with Hip Rotation How to
RHC18 Plank with Hip Rotation thumbnail
3 sets
15 per side reps
-- rest

Exercise Finisher

Sprint How to
RHC18 Sprints thumbnail
15 sets
15 sec reps
45 sec rest
Can be performed on treadmill
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