Rock Hard Challenge 2014 Workout Month 1 Day 4

Rock Hard Challenge 2014 Workout Month 1

Day 4
Total-Body Circuit Training
Circuit I
Complete circuit three times through. Rest only 20 seconds between exercises; rest for three minutes after each circuit.
ExerciseReps
Deadlift6
Incline Dumbbell Flye12
Hammer Curl*10
Decline Sit-Up20
*Use three-second negatives. Take only one second to lift the weight.
Circuit II
Complete circuit three times through. Rest only 20 seconds between exercises; rest for three minutes after each circuit.
ExerciseReps
Push Press 5
Single-Leg Leg Press10 (each leg)
Quad Extension12
Preacher Curl*8
Plank**1 min. 
*Use three-second negatives. Take only one second to lift the weight.
**Elevate right arm, then left arm, then right leg, then left leg for 15 seconds each.
Circuit III
Complete circuit four times through. Don’t rest between exercises; rest only one minute between circuits.
ExerciseReps
Push-Up25
Barbell Curl12

Comments

Post a Comment

Popular posts from this blog

Nothing But Sweat Workout by DailyHIIT

Image
Nothing But Sweat Workout Posted by Lisa-Marie   Warning : Invalid argument supplied for foreach() in /var/www/sites/bodyrock.tv/htdocs/wp-content/plugins/bodyrock.tv/wo-breakdown.php  on line  528 . Hi BodyRockers, . Face it you are weird. In today’s world if you train like a warrior, flex your discipline when it comes to your diet, and pass on grazing on donuts in the break room at work chances are you are chided on some level by those around as being weird. Get used to it. Embrace the smell of your sweaty socks. Not many people make a daily practice out of pushing themselves beyond their comfort zones for one workout a day. Not many people step out of what is comfortable for themselves period. This is a niche movement. Not everyone will get why you train this way or why you train at all. Thankfully we don’t need anyones permission or approval, and if we are looking for support we have a place to go where people get it. Being weird requires a good measure of independ
Read more

4 Ways Your Pumpkin Can Make You Prettier

Image
Pumpkins are more than a delicious flavor for lattes and baked goods. They're packed with vitamins and antioxidants that nourish your skin, body, and hair—making the seasonally appropriate squash just the ingredient your fall beauty DIY needs. Get your pumpkin fix, minus the calories, with these recipes. Click through to see four pumpkin-inspired DIYs for your hair, skin, and body. 1  of  4 1. It Can Give You Shinier Hair PHOTO:  Hello Natural Pumpkin is rich in potassium and vitamin A, making it especially great for restoring damaged, dry hair (especially when it’s combined with ultra-moisturizing honey). You'll need: 2 cups cooked pumpkin 1 tablespoon honey 1 tablespoon coconut oil 1 tablespoon unflavored yogurt  Puree the pumpkin and yogurt, then mix in the coconut oil and honey. Evenly cover your hair from roots to ends, and let it sit for 15-20 minutes. Rinse out the mixture, and then shampoo to ensure no residue is left.  2  of  4 2. I
Read more

How Air Pollution Is Damaging Your Health

Image
Exposure to air pollution is associated with numerous effects on human health, including pulmonary, cardiac, vascular, and neurological impairments. The health effects vary greatly from person to person. High-risk groups such as the elderly, infants, pregnant women, and sufferers from chronic heart and lung diseases are more susceptible to air pollution. Children are at greater risk because they are generally more active outdoors and their lungs are still developing. Exposure to air pollution can cause both acute (short-term) and chronic (long-term) health effects. The health of our lungs and entire respiratory system is affected by the quality of the air we breathe. In addition to oxygen, this air contains other substances
Read more