NROLFW at home substitutions

MrsRobertson1005

Does anyone have suggestions for substitutions for doing New Rules of Lifting for Women at home? I cannot afford a gym membership. I have resistance cables to do rows with and i have a bar and dumbbells but I'm not sure how I can do the pull downs. I only looked at the first stage so I think the only workout I will have trouble with is that one. I also don't have a bench but I thought I could figure something out. Thanks!

Cherimoose

You can get a pull-up bar for your door and do pull-ups, or - if you can't do those - negative pull-ups. I'm surprised the book doesn't tell you this.

meshashesha2012

maybe you can work around the pulldowns by putting up a chin up bar and using resistance bands to compensate for some of your body weight and do assisted pull ups instead

meshashesha2012

You can get a pull-up bar for your door and do pull-ups, or - if you can't do those - negative pull-ups. I'm surprised the book doesn't tell you this.

pullups are in later stage.

MrsRobertson1005

Meshashesha20 thank you very much, that just gave me a great idea! I can put my bands in a door frame and close the door! I know I will need a pull up bar later but we can't afford one yet.

lawlorka

There is an at home substitution in the book for the Lat Pulldowns. It involves lying on a bench with barbell or DB above your chest and lowering them down behind your head...can't remember the exact details but its described right after the lat pulldown exercises in the book.

MrsRobertson1005

Thanks! Guess I need to reread the book!

TheRealParisLove

Use your resistance bands to assist you in pull ups. Here's how:

http://www.youtube.com/watch?v=93gNrOhy5KU