Stage 2
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Hi everybody. I'm on a rest week between stage 1 and stage 2, and I'm trying to figure things out a bit in advance. Can I ask a couple of basic questions? Apologies if these have been done to death before.
1. In my book there's a gap between C and D exercises in workout A - is there a reason for this or is it just a mistake?
2. Is the interval training really only after Workout B?0 -
Hi everybody. I'm on a rest week between stage 1 and stage 2, and I'm trying to figure things out a bit in advance. Can I ask a couple of basic questions? Apologies if these have been done to death before.
1. In my book there's a gap between C and D exercises in workout A - is there a reason for this or is it just a mistake?
2. Is the interval training really only after Workout B?
1. I believe it to just be an editing/ printing error.
2. Yes, HIIT only on B workout days.0 -
2. Is the interval training really only after Workout B?
I thought this was weird Maggie, cos workout B is really long, and then to do HIIT makes it way too long. I usually do it the next day.
If you're finding workout A too short and easy, you can always throw in a little HIIT there too, or the next day!
I'm finding life is getting in the way of stage 2, only 3 workouts left and i really want to get them done! Setting aside tomorrow pm for B.0 -
bump, almost there...I think I can I think I can0
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Yay I have finally joined Stage Two and very excited! I did the first workout on Monday and due to do the second one today.
In Workout A I substituted the front squat with the bar with a kettlebell and push press, just because I KNOW I will never be able to manage with the bar or lift as heavy as I did for the back squats. I think I used a 12 KG Kettlebell on Monday but I am going for much heavier next time! I also did pullovers with a medicine ball instead of the wood chops because I couldn't get anywhere near the pulley machine that day.
Bit apprehensive about some of the exercises today- just a couple of questions:
Can I do the Cuban Snatch on the ball?
Which version of the Flexion is everyone doing? I assume the first one is for beginners but I still can't work out what the heck is going on in the picture exactly?
I posted my Stage One results in this blog- they're a bit crap compared to some people's but I am happy enough with them
http://www.myfitnesspal.com/blog/keiraev/view/nrolfw-stage-one-results-2372000 -
Keiraev, I am also having difficulties with the front squat/press. I had to ask 3 different people in the gym before we could figure it out. And it's really awkward, but I am doing it with an empty bar for now in order to get the form down. I still managed to bruise my shoulder with the bar. Then I follow with regular front squats with my arms crossed in front of me and over the bar. At least this way, I can add weight.
I supposed you could do the Cuban snatch with the ball, but I think part of the point of it being on an inclined bench is that working at specific angles (i.e.30 degrees) targets specific areas 7 muscle groups.
I'm doing the third (hana?) version of the flexion. It doesn't seem like much at first, but if I hold every one for a count of 5-8, I am really burning by the end of the set. It doesn't get my heart rate up, but it is definitely working muscles I usually don't give any attention to. Good luck to you, and enjoy Stage 2! I sure am, and this is just week 2 for me.
~~Tracey0 -
Keira,
For the front squat/pp you will always be limited by your shoulder press weight, so forget about your squat weight from stage 1. For example I ended stage 1 shoulder pressing 2 x 7kg dumbells, so for the front squat/pp I started at 14kg barbell while i figured it out. Tales some practice, but then you can really throw it up as you come out of the squat, and then increase the weight next time.
Cuban snatch- I've heard of others doing it on the ball, i'm sure you could achieve the same angle/form.
Flexion, there are 4 options, so I'm doing a different one for each of the 4 workouts. They seem weirdly easy, but i expect they're working muscles we don't normally use.
For the cable horizontal thingy, I don't have a cable at home. There is a substitute mentioned in the book, lie on your back with knees bent up. Hold weight (7 or 8kg works for me) straight up then drop it to each side so your upper body twists over. DO NOT do this on a bench- I found out the hard way, the weight nearly sent me plummeting off the side!
Enjoy xx0 -
I'm starting stage 2 on Monday and I know that the Front squat push press can be a troublesome move. Don't laugh but I'm practicing with my swiffer :blushing: I also found this video. This chick is hard-fing-core but look how smooth she does the move with crazy amounts of weight.
http://www.youtube.com/watch?v=IVBgKB4Gnsw 0 -
Just done Stage 2, workout A 1. Had a few days off after Stage 1 when my appetite returned to normal, but as soon as I'd finished today's workout I was ravenous again!
Most of it was fine, but I really struggled to balance on the dumbbell one-point row. The planks were pretty easy, as I've done these quite a lot before. Held the second one for 2 minutes but could have hung on a lot longer - will try with the Swiss ball next time. Feeling a bit nervous about Workout B though.0 -
This chick is hard-fing-core but look how smooth she does the move with crazy amounts of weight.http://www.youtube.com/watch?v=IVBgKB4Gnsw
OMG that woman is a MACHINE!!!! I feel so pathetic, I started stage 2 with 14kg, and ended on 16!!! I tried 18kg, but no go today. Good to see she's not worried about the lifting the elbows up at the front bit, i hate that.
Welcome to stage 2 Miss M, yes, workout B will kick your a**, but you'll love it. I did prone jacknives instead of the crunches, and for the underhand grip lat pulldown i used my pull up bar and did chin ups with my feet partly supporting me. You don't have a cable right? Just use anything you can hang from!!0 -
This chick is hard-fing-core but look how smooth she does the move with crazy amounts of weight.http://www.youtube.com/watch?v=IVBgKB4Gnsw
OMG that woman is a MACHINE!!!! I feel so pathetic, I started stage 2 with 14kg, and ended on 16!!! I tried 18kg, but no go today. Good to see she's not worried about the lifting the elbows up at the front bit, i hate that.
Welcome to stage 2 Miss M, yes, workout B will kick your a**, but you'll love it. I did prone jacknives instead of the crunches, and for the underhand grip lat pulldown i used my pull up bar and did chin ups with my feet partly supporting me. You don't have a cable right? Just use anything you can hang from!!
Yes, the youtube woman certainly is something to aspire to - in my dreams or maybe my next life!
Thanks for the tips Jen - going to have a look at the B moves on youtube tomorrow, then try it myself on Sunday.0 -
Officially starting Stage 2 tomorrow and enjoying my last lazy day and hoping not to gorge myself too badly on chocolate.0
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Phew! Just done my first Workout B.
To my surprise, the most difficult thing for me was the prone cobra - really didn't think I would make it to 60 seconds, but I did (just). Enjoyed the challenge of it, and hope to increase my time in future. In contrast, the crunches and flexions were so easy I didn't know why I was bothering. Will follow your suggestion Jen and go back to prone jackknives - possibly instead of reverse crunches, and maybe ankle weights for the flexions?
the other exercises were good, apart from one I really didn't get which was the reverse lunge with forward reach. The book said 'light weights', so I used 5kg dumbbells, but it didn't seem like I felt the exercise anywhere at all - couldn't see which muscles it was supposed to be working. Am I doing it wrong? Any advice anyone?
P.S. Happy Easter!0 -
Just did my first workout of Stage 2 today - much more intense than phase 1 - loved it!!!
I ended my workout with 8 more of the front squat/push press, since I asked the trainer to check my form. I'm keeping my cals reasonable in hopes of preventing too much weight gain.
Good luck everyone!!0 -
Well I'm moving on up to the next level, just finished stage 2 last night. And it was the first time I did the HIIT right after the weights, man that was a burn. Of course being Easter Sunday I ate my exercise cals in chocolate :drinker:
I can't really report much of an increase in weights (only about 4kg total for most moves) unlike after stage 1. I mainly focused on form, especially with all the split leg stuff like step up, split squats and various lunges. I have noticed my left leg is weaker, so trying to improve that.
I did 15 prone jacknives instead of the crunches, and major victory- last night i actually did some of them as pikes, and WOW my abs feel tight today! Couldn't get my butt v high in the air though.
Maggie- I have also been puzzled by the forward reach thing, i was doing them with 7 or 8kg dbs, i think it might be a subtle rotator cuff move like the cuban snatches?? And i'm opposite, the 90 sec cobras are easy and the 60 sec planks are hard for me!! I like the 4th option for flexion, side crunch on the ball. Do you have a bench? I do incline reverse crunches.
I had a look at stage 3, it looks lots more fun. I'm really starting to see results now, so am happy to keep going. But i will take a proper week off this time, i haven't had a full 7 days off yet, jsut 4/5 day breaks occasionally. Think i need a good recovery session. Plus lots of night shifts this week, so will give myself a break.0 -
Hey everyone, I'm officially starting Stage 2 this week! Stage 1 was a great success and I lost 2 1/2" off my waist and 1 1/2" off my hips in 5 weeks. The scale didn't really move, but I'm finally starting to get away from fixating on that number so much.
I have a general question. Did you all do the AMRAPs at the end of Stage 1? I started somewhat light since I hadn't done much strength training (not recently at least) and I progressed pretty quickly. I'm not sure how much I'd really get out of it and I'd like to start Stage 2 tonight. I haven't lifted since Wednesday and I didn't workout at all Fri-Sun, so I feel pretty rested to start up again.
I'm excited for a new set of exercises to do. Stage 1 is kind of long and I was getting a bit bored of that routine all the time. I impressed my family with my pushups this weekend when I went home for Easter. I put me feet up on a chair for extra difficulty and busted out 10 quick pushups. They were rather impressed. I can't wait to see what I can do at the end of Stage 2!0 -
I have a general question. Did you all do the AMRAPs at the end of Stage 1? I started somewhat light since I hadn't done much strength training (not recently at least) and I progressed pretty quickly.
I did the AMRAPs and it was actually a huge ego boost because the number of reps were wayyy higher than I expected for almost every exercise (swiss ball crunch was 205 reps, hahaha). It was surprisingly difficult to do the AMRAPs, too, thanks to the endurance required. Boring as HECK to do, but I'm glad I did them, personally, just to see that improvement. Lots of people skip them and seem to be just fine without them, so it's all up to you!0 -
In contrast, the crunches and flexions were so easy I didn't know why I was bothering.
I'm having the same problem. Have added in previous ab exercises as well, and I don't do any rest between the 3 ab exercise types, to add in a bit more challenge. On things like the swiss ball crunch, my arms are actually my limiting factor for weight rather than my abs, so tiring the abs out with multiple exercises seems to be the only way I get anything out of them.Well I'm moving on up to the next level, just finished stage 2 last night.
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I can't really report much of an increase in weights (only about 4kg total for most moves) unlike after stage 1.
Congrats on finishing stage 2! I'll be joining you shortly -- last 2B workout tonight! I haven't noticed a huge increase this time around, either (only a few pounds here and there except for my deadlifts, which seem to still be increasing radically), but I just look at where I started a few short weeks ago and I feel good about my progress. 0 -
Ok, I did A1 tonight. Felt a little weird. I backed off my step up weight to 50 from 60 since it's 10 reps and I was going higher. I was trying to be mindful not to push off with the non-working foot. Push up were ok, 1 point rows were harder than expected, I did 10lb dbs on those and the static lunges. Those lunges felt crazy weird. Wood chops were cool, but I SUCK at Planks. I had to do the 30x2 variation. Felt good to be back at the gym though.0
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Ok, I did A1 tonight. Felt a little weird. I backed off my step up weight to 50 from 60 since it's 10 reps and I was going higher. I was trying to be mindful not to push off with the non-working foot. Push up were ok, 1 point rows were harder than expected, I did 10lb dbs on those and the static lunges. Those lunges felt crazy weird. Wood chops were cool, but I SUCK at Planks. I had to do the 30x2 variation. Felt good to be back at the gym though.
Welcome to Stage 2 Samntha! Good to have someone else just starting.0 -
Well I'm moving on up to the next level, just finished stage 2 last night. And it was the first time I did the HIIT right after the weights, man that was a burn. Of course being Easter Sunday I ate my exercise cals in chocolate :drinker:
I can't really report much of an increase in weights (only about 4kg total for most moves) unlike after stage 1. I mainly focused on form, especially with all the split leg stuff like step up, split squats and various lunges. I have noticed my left leg is weaker, so trying to improve that.
I did 15 prone jacknives instead of the crunches, and major victory- last night i actually did some of them as pikes, and WOW my abs feel tight today! Couldn't get my butt v high in the air though.
Maggie- I have also been puzzled by the forward reach thing, i was doing them with 7 or 8kg dbs, i think it might be a subtle rotator cuff move like the cuban snatches?? And i'm opposite, the 90 sec cobras are easy and the 60 sec planks are hard for me!! I like the 4th option for flexion, side crunch on the ball. Do you have a bench? I do incline reverse crunches.
I had a look at stage 3, it looks lots more fun. I'm really starting to see results now, so am happy to keep going. But i will take a proper week off this time, i haven't had a full 7 days off yet, jsut 4/5 day breaks occasionally. Think i need a good recovery session. Plus lots of night shifts this week, so will give myself a break.
Well done for completing stage two that was well quick!
I think I may do some Prone Jacknifes again instead of reverse crunches next time.
Anyone looking to make the plank more challenging do it on a Swiss ball or bosu ball- it hurts!
I have a confession to make- in Workout B I am continuing with normal deadlifts and squats as I'm just not into the variations and want to get better. Am doing the front squat in A though.
I found Workout B to be mega long well over an hour but I enjoy HIIT so looked forward to doing that at the end of the workout.0 -
So how DO I DO these intervals. Do I just have to hit the button on the treadmill? I don't run because it aggravates my asthma.0
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So how DO I DO these intervals. Do I just have to hit the button on the treadmill? I don't run because it aggravates my asthma.
It's really just a variation in speed or intensity. If you want to use the treadmill, alternate between a walk and a speed walk. Or if you use an elliptical, alternate between a low level resistance and a high level. I'm planning to do mine on the treadmill to alternate between walking and running speed intervals. I have exercise asthma, but I can run if I use my inhaler before I workout. The key is just intensity tho. Go hard for 1 minute and then slow down for 2.0 -
I did my first Phase 2 workout last night! It was definitely different than Phase 1, more challenging since several of the moves have you on one leg. My quads are already feeling sore.
Only did 40 lbs on the front squat/push press exercise. I miss doing my heavy squats... I might throw a set of those in there to keep improving on them.
I kept the same weight I finished with for the step ups (25 lb kettlebells per arm) and I did the pushups with my feet on the Bosu ball. It amazes me that I can do 10 of those without stopping in the harder position! I DO NOT LIKE PLANKS however, haha. Does anyone? I did the 60 seconds for both sets, but OUCH! I was shaking like a leaf.
I'm planning for some cardio tonight and then my first Workout B tomorrow. Hopefully my quads don't hate me and I can walk by tomorrow... I haven't been sore since I started Phase 1, so I suppose that's a good sign...0 -
So how DO I DO these intervals. Do I just have to hit the button on the treadmill? I don't run because it aggravates my asthma.
If you have a HRM that's another measure. I do mine on the bike, and I like to get my HR up to at least 160 in the work minute, then get it down to 120 in the rest. You really do need to ease off in the rest periods, that gives you the break you need to really go hard in the 1 minute.
Set your targets so that by the end of the minute you know you couldn't have done it for any longer, then rest!0 -
I'm in the middle of stage two. I find workout B to be KILLER. So many lunges... I can DEFINITELY feel the burn in my butt the next day. Wow... it's intense.0
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So how DO I DO these intervals. Do I just have to hit the button on the treadmill? I don't run because it aggravates my asthma.
If you use a stationary bike, then instead of going all out and putting strain on your lungs, you could increase the resistance significantly without increasing the speed. You would probably end up a bit breathless again, but I don't think it would be like running or even cycling fast.0 -
Thank you everyone. Great tips!0
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Hello everyone!
I am on stage 2 and everything has been going great! I am just now getting the form down and today is my last exercise in this stage. I loved stage 2 so much that I am actually going to repeat it again. There is one issue I have. I am unable to do the front squat/push press because I have carpal tunnel and a history of multiple wrist fractures. Are there any other exercises that I can do to take place of this one?0 -
Sorry, Yolanda, I don't know of any alternatives, but hope someone else can answer it for you.
I pushed harder on Workout A this evening, and phew, did I feel it this time! My problem now is that I am using such heavy dumbbells that I almost don't have the strength in my hands to maintain the grip. I'm worried that when I go higher still, my hands just won't cope. I am wearing proper gloves - it really is a strength issue. Perhaps I need progressive weight training for the hands, LoL! The most difficult this evening was the static lunge with rear foot elevated, which really got my heart thumping. To make the planks more of a challenge I did the swiss ball version, and oh yes, challenging it certainly was! It took a lot more work in the core to balance as well as maintain the body line, and I nearly fell off several times. If anyone else is thinking of trying it, my advice is 'don't look down', as it disturbs the equilibrium!
How's everybody else getting on?0
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