So confused...

KeepCalmNGetyaSweatOn

Hi everyone! My name is Kelly and I am new to this group. I bought the NROL4W about a week and a half ago and I have yet to put the exercise context of the book to use. Honestly I am so confused by the phase 1 workout schedule and honestly I am a little intimidated by the workouts :ohwell: Do any of you have any links to a "in laymans terms explanation" or know of anywhere that I can find a better break down for what I am actually supposed to do and how the schedule is supposed to be read?

I have really enjoyed the book so far and I don't want to cast it aside just because I am frustrated with the initial phase. I don't want to give up before I have even really started. As far as being intimidated I am not a true beginner to lifting but I still find the amount of sets and reps a little intense for a beginner, but I guess that's the point right? Anyways, thank you in advance for any assistance you seasoned buff women of NROL4W can give me! :flowerforyou:

terrie_k

I think there is a post that answers a few questions in "Confused about Stage 1". I had some and reading the group helped quite a bit. I can give you an example of Stage 1A.
Squat 15 times
rest 60sec
Squat 15 times
rest 60 sec
Pushup 15 times
rest 60sec
Row 15 times
rest 60 sec
Pushup 15 times
rest 60 sec
Row 15 times
rest 60 sec
Step up weak leg leg 15 times, Step up dominant leg 15 times (how I do mine and understand from book, I believe lunges are alternting)
rest 60 sec
Jackknife 8 times
rest 60 sec
Step up weak leg leg 15 times, Step up dominant leg 15 times
rest 60 sec
Jackknife 8 times

You will do this work out, then B.
Then, you will do this workout exactly the same (increase weight if you can) and B the same.
After doing twice each, your reps will decrease for all except the core exercises (these increase).

Note that workout 5+ the sets increase (I didn`t notice until I read a post).

KeepCalmNGetyaSweatOn

Seriously thank you so much! I was about to post a reply to my topic apologizing if anyone has heard the same thing a billion times but you beat me to it, lol. I guess I suck at navigating the site and using the search engine available on here. Thanks again. I appreciate it :happy:

KeepCalmNGetyaSweatOn

YaY I can start now!!!!! haha

terrie_k

Good luck!

WillLift4Tats

The link below has an excel spreadsheet you can download to track your workouts. It's been a life-saver for me!

http://maggiewang.com/2008/05/20/new-rules-of-lifting-for-women-diet-calculator-and-workout-logs

KeepCalmNGetyaSweatOn

Holy crap that spreadsheet is awesome!!!!! Thank you so much for sharing that. I was wondering if I did my calculations right. Sweeeeet!

justdoit1106

Bump

seren1ty74

I was super confused too yesterday when I was finishing the book. this is most helpful!!!