Lower and Upper Body

Alright so today I have The Rock Hard Challenge upper and lower body workouts that we did the last two days. I really liked these workouts, I am still sore and was non stop sweating while doing them. If you're interested, keep on reading :)

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Lower body 

Dumbbell deadlift (4 sets of 8 reps) - grab dumbbells of your size (I did 20 lbs), bend your knees while keeping your arms down by your side and keep your back straight

Kneeling Hip Flexor Mobilization (3 sets of 10 reps EACH SIDE) - drop to one knee and push your hips forward, stretching your hip flexor on the rear leg, hold for a couple seconds then repeat

Bulgarian Split Squat (4 sets of 8 reps) - set one foot behind you on a bench/chair/couch and hold onto a pair of dumbbells (I used 20 lbs again) and bend your front knee down into a squat as far as you can, return up and repeat

Ankle Mobility (3 sets of 10 reps) - place one foot at the base of the wall keeping your heel down and your toes against the wall, bend your knee and push it closer to the wall to feel a stretch in your calf, ankles and repeat

Side Plank (3 sets of 30 seconds EACH SIDE) - lie on your side propping yourself up on your forearm (elbow). Keep your body in a straight line, hold for time and repeat

Single Leg Hip Thrust (3 sets of 8 reps EACH SIDE) - sit on the floor and brace your upper back on a bench/chair. Fully extend your right leg so your knee goes to the ceiling and press your left leg into the floor, do each side and repeat

Sumo Squat Stretch (3 sets, 20 seconds) - squat into a wider stance with toes pointing out, hold and repeat

Goblet Squat (2 sets of 10 reps) - hold dumbbell with both hands at your chest and squat

Upper Body

Lat Pull Downs (4 sets of 8 reps) - use machine at your desired weight. IF you don't have a machine, sit on a bench with your legs shoulder width apart, grab dumbbells at your desired weight, press your arms up into the sky and hold and then lower down to a 90 degrees and repeat

Scapular Wall Slide (4 sets of 10 reps) - stand with your back against a wall with your arms raised and also against the wall, the start position will resemble a "W", raise your hands above your head to resemble a "V" hold for a few seconds and return to starting position and repeat

Flat Dumbbell Bench Press (4 sets of 8 reps) - find a bench or a coffee table, use your desired weight for dumbbells, lay flat on the bench and lift your arms up into a press and repeat

Stability Ball Roll Out (3 sets of 10 reps) - go onto your knees, place your hands into a fist and onto the ball and roll out working your core and come back to starting position and repeat

Face Pull (3 sets of 10 reps) - you can do this with dumbbells, use your desired weight, place straight in front of you and pull in towards your face with your elbows going out to your sides

Feet Elevated Push Up (4 sets to failure) - set your feet on a bench/couch, set your hands slightly wider than shoulder width apart and perform a push up. Do as many as you can 4 times

Alternating Dumbbell Curl (3 sets of 8 reps) - use dumbbells at your desired weight (I used 20 lbs) and perform curls alternating arms

Reverse Crunch (3 sets of 12 reps) - lay on your back with your hands behind your head, when performing the crunch- bring your legs in along with your upper body

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I know that was a lot of information! These were broken into two different days, lower body one day and upper body another day. I would recommend it with 20-30 minutes of cardio if you can fit it into your schedule. The workouts take about 40 minutes. They really are a good workout and you will be sore the next day! If you have ANY questions you can comment down below, email @ meganmzabel@gmail.com or use instagram @ meganmichellejourney 

If you give them a try please let me know so I can hear your feed back :)