Rock Hard Challenge 2014 Workout Month 1 Warm-Up

Rock Hard Challenge 2014 Workout Month 1

Warm-Up

The Warm-Up

Perform this entire warm-up on all resistance training days. On cardio days, exclude the shoulder pre-exhaust portion. Done correctly, the entire warm-up will take 20 minutes: 10 minutes to jog, 5 minutes for the dynamic warm-up, and 5 minutes for the shoulder pre-exhaust.

General Warm-Up

Exercise	Duration
Treadmill	10 min. (at 5.5 mph)

Dynamic Warm-Up

Exercise	Reps
Squat	20
Push-Up	30
Lunge	20 (10 each leg)
Push-Up	20
Lateral Lunge	20 (10 each leg)
Push-Up	10
Crunch Jackknife	20
Sit-Up	10

Intensity: 

Use body weight only

Shoulder Pre-Exhaust

Hold a five-pound dumbbell in each hand, then complete the following circuit.

Exercise	Reps
Front Raise	10
Lateral Raise	10
Bentover Rear-Delt Raise	20
Shoulder T Combo*	10
Reverse Shoulder T Combo**	10
Plyo Push-Up***	10

*Raise the dumbbells straight out in front of you as you would for a front raise, then, instead of lowering the weights, spread your arms out to your sides to form a T. Bring the weights back in front of you, and then lower them. That’s one rep.

**Bend over at the hips, keep your back flat, and perform a rear-delt flye. Hold your arms straight out to the side, then sweep your hands forward so the weights are straight out
in front of you. Bring the weights back to your sides, then lower them. That’s one rep.

***Explosively perform a pushup so that your hands leave the ground as you reach the top position. Don’t land stiff; absorb the impact of the landing by simultaneously lowering yourself into the next rep.