Rock Hard Challenge 2014 Workout Month 1 Day 1

Rock Hard Challenge 2014 Workout Month 1

Day 1

Total Body Circuit Training

Circuit 1

Repeat circuit three times through before moving on to the next circuit. Rest only 20 seconds between each exercise; rest for three minutes at the end of each circuit.

Exercise	Reps
Front Squat	8
Single-Arm Dumbbell Shoulder Press (each)	10
Dumbbell Biceps Curl*	10
Weighted Jackknife**	20

*Use three-second negatives; take only one second to lift the weight.
**Hold a 25-pound plate.

Circuit II

Repeat circuit three times through before moving on to the next circuit. Rest only 20 seconds between each exercise; rest for three minutes at the end of each circuit.

Exercise	Reps
Alternating Dumbbell Lunge	8 (each)
Incline Dumbbell Bench Press	8-10
Cable Curl*	10
Plank w/Oblique Twist**	15 (each side)

*Use three-second negatives. Take only one second to lift the weight.
**Holding a regular plank position, turn your hips to the left so your left hip touches the floor. Come back to the start position, then do the same on the right side. Continue until you’ve hit 15 reps on each side.

Circuit III

Repeat circuit five times through. Don’t rest between exercises. Rest for one minute at the end of each circuit. 

Exercise	Reps
Push-Up	20
Barbell Curl	10