New Rules of Lifting For Women (NROL4W)

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How to set up that first workout

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angelavarney
angelavarney Posts: 3
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Hello!!! And a big apology if this has been answered. How do I set up that first workout? Is it 15 - 12- 10- 8 squats, then on to push ups 15 - 12 - 10 - 8, then seated row - 15 - 12-10 - 8 then step ups 15 - 12- 10- 8 then jackknifes 8-10-12-15? i'm just confused on how the set up works!
thank you!!

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  • sleepyjen
    sleepyjen Posts: 679 Member
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    This should help: http://maggiewang.com/2008/05/20/new-rules-of-lifting-for-women-diet-calculator-and-workout-logs

    You'll do three sets of everything on day 1. It'll go like this:

    Squats 3 sets, 15 reps

    Then alternate:
    Push ups 1 sets, 15 reps
    Row 1 set 15 reps
    Pushups 1 set 15 reps
    Row 1 set 15 reps
    Pushup 1 set 15 reps
    Row 1 set 15 reps

    And then do the same alternating step ups and jackknifes, only the jackknife has 8 reps.

    Then in week 3, the reps change to 12 for most, and up for the jackknifes. And so on.

    Hope this helps!
    J.
  • angelavarney
    angelavarney Posts: 3
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    It does!!! Thank you SO much!
  • sleepyjen
    sleepyjen Posts: 679 Member
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    You're welcome! Have fun!
  • LovePBandJ
    LovePBandJ Posts: 288 Member
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    Thanks from me too! I am starting today (this morning) and I won't be able to get to my book until this afternoon! You kept me on track :)
  • sleepyjen
    sleepyjen Posts: 679 Member
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    Enjoy! I'm nearly done with stage 1. It's fun!
  • dmt4641
    dmt4641 Posts: 409 Member
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    Am I reading the book wrong? I thought it was 2 sets of 15 on day one?...
  • rduhlir
    rduhlir Posts: 3,550 Member
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    Am I reading the book wrong? I thought it was 2 sets of 15 on day one?...
    It is...15 reps of each exercise...except the jackknives and crunches.

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