Stage 2
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I just started S2 today and loved it. It was nice to mix things up after getting so used to the routine of S1. I'm looking forward to the "B" workout on Wed!!! What have people been doing about the interval section, do you really do it after the lifting or save it for later?
I do the intervals right after the workout as outlined in the book. It doesn't take that long and I like the extra calorie bun. I also have the time, where others may not.0 -
I'm starting Stage Two on Monday... just wanted to say thanks for all the posts in this thread, they've given me a lot of tips to keep in mind!
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Did my second Stage 2 Workout A today. One of those terrible I really-don't-want-to-be-doing-this days. I made it through... but more like 5 minutes between sets instead of 75 seconds! Ugh. (I work out at home, so there are lots of excuses to be distracted.)
Personally, I don't mind backing down on the squat, because I feel like my legs get enough workout between the step ups and lunges.
Thank you for your message and friend request!!! :flowerforyou:
You're welcome! 0 -
Did my second Stage 2 B yesterday. MUCH better! (I think PMS had something to do with my first bad experience lol.) I even managed to do 10 minutes of the 15 min HIIT. My legs are just wobbly after all of those lunges. I guess I could back down on the intensity...
What are you guys doing for the HIIT? I'm on the treadmill - 2min at 6mph, 1min at 8mph (I've been running for several years).
I also did better on sticking to the rest periods. I do have a timer I can use. It's more a matter of motivation. :grumble: And I'm doing one superset of the crunches before resting.
Something funny... I was holding a dumbbell overhead to make the swiss ball crunches harder and almost rolled off the ball backwards. LMAO Sometimes I'm really glad I'm at home instead of a gym!0 -
So... I facebooked the author about the "crazy crunch section" of Stage 2 (yup - totally did), since in his last two books (NROL for Abs & Life) he doesn't recommend crunches anymore... He replied that it's totally fine to keep doing to workouts like Alwyn designed them in NROL4W - or you can read NROL for Abs and substitute some of the exercises from there.
The exercises in NROL for Abs are pretty kickass; a steady progression of harder and harder plank variations, pushups using TRX straps, etc. I recommend checking out that book and substituting for the typical "crunch" that is in S2WB.
LOVING Stage 2 - LOVE LOVE LOVE the exercises!!
Edit: Totally stole my profile picture from Lou Schuler's facebook page! Too funny!0 -
That's awesome that you asked and got an answer! I'm such a wimp about things like that. Thanks for posting. And I LOVE the profile pic.0
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Thanks for that!! We'd been amping up the ab section even in Stage One by adding situps and leg raises... if you can already do 15 full situps, doing 8 ball crunches feels like a waste of time so it was getting frustrating. I'll have to look for the Abs book at our library and see if we can take some ideas from there. 0
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Just did the "modified" B workout substituting Phase 1 Workout B Abs from NROL for Abs... So with the substitutes the ab section of B becomes:
Super set:
1. Anti-Rotation Static Hold (think wood chopper, only on your knees, and no motion... just hold the handle
at your belly button for 30 seconds each side)
2. Elevated Plank (feet up on a bench, book says 10 sets of 10 seconds... but I just did 2 sets of 1 min each)
3. Elevated Side Plank (feet up on bench, book says 5 sets of 10s per side - but I did 2 sets of 30s per side)
Then do the Prone Cobra as in NROL4W S2WB....
I recommend checking out the book - some INCREDIBLE ab work in there...0 -
I am almost done with Stage 2. My last workout is on Thursday of this week and I'll be taking the weekend off before I start stage 3. I've had a really hard time with the squat push presses. I am using a 45lb barbell and initially could do the 2 sets of 10 reps but it doesn't seem to be getting any easier. I tried adding on and just don't have the arm strength to complete the full 10 and with good form.
Anyone else have this issue? It frustrates me not to be able to increase the weight! 0 -
ecrogers: LOVE your new profile pic. I have the ABs book but have been too intimidated to start integrating it. you have inspired me to pick it up. Awesome that Lou responded and impressed you wrote him. Birdy: I'm doing my intervals on the treadmill too. Our treadmill has this interval program called Sprint 8 which is 8 30 second intervals with speed and incline. I can't get past level 12 which is 5.2 mph base then 8.0-8.5mph sprint at 6% incline. Afraid I might go flying off the back if I increase from there. It is a 3:1 ratio because the "rest" is 90 seconds but boy does it go quickly. Kneubee: I had the same issues with the push press. Still only made it to 60 in stage 4. I think this is just a hard move for some people. Never got easier or less awkward and did sometimes split it up so that I could increase weight on squat part. Also awesome profile pic showing changes--amazing progress! I have to do my HIIT on alternate days. Can never seem to rally for it after lifting.0
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I am almost done with Stage 2. My last workout is on Thursday of this week and I'll be taking the weekend off before I start stage 3. I've had a really hard time with the squat push presses. I am using a 45lb barbell and initially could do the 2 sets of 10 reps but it doesn't seem to be getting any easier. I tried adding on and just don't have the arm strength to complete the full 10 and with good form. Anyone else have this issue? It frustrates me not to be able to increase the weight!
Are you using the momentum to pop the weight up as you come out of your squat? You definitely want to stick with good form, so either back the weight off a little or cut down on your reps. Even if you don't increase your weight, you will still get stronger. My nemesis are those*^%&@%!&^ lunges.
And I agree with KC - your before and after pictures are AWESOME!0 -
I can't get past level 12 which is 5.2 mph base then 8.0-8.5mph sprint at 6% incline.
Holy cats! You are the (wo)man! I hate hate hate inclines. I would totally crash off the back trying that. LOL0 -
I feel like this program has really helped my running a lot. Probably all those squats and lunges and the dreaded Body Weight Matrix. Love to hate 'em but boy do they work.0
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Thanks kcfaber & Birdy_blue! I'm glad I'm not the only one having a hard time increasing the weight, at least it gives me something to work towards!0
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A year ago I would have said that was crazy, but now I completely agree that strength training helps improve run times. I use to run only - around 30 miles per week - and never could get much past 6.2 to 6.5mph. Then I took 3 months "off" to do strength training with a trainer. He had me doing HIIT on the treadmill towards the end - inclines and sprints for 12 to 18 minutes, but that was the only time I ran. At the end of my training, I was able to do a 5K around 7mph. Totally blew my mind. I expected to lose speed, not gain it.
This is my last week in Stage 2! I haven't looked at Stage 3 yet, so I'm not sure if that's a good thing or not...0 -
My nemesis are those*^%&@%!&^ lunges.
Right there with you.... I can do them, but my knees are not happy about it.0 -
Im back after my week off skiing, I only got the first 2 workouts of this stage done before i went, so lots more to go! Unfortunately I hurt my ankle a little, so can't jump back into it right away.
Hope to do the second workout A in a couple of days, see if i can nail those bloody front squat/presses :grumble:0 -
So funny what we love and hate... Once I figured out how to really "throw" the weight over my head - I LOVE the front squat/presses! I feel like super woman. I hear applause in my head as I lift the burning car off the trapped child. LMAO!
The lunges.... UGH! I curse the whole time. Karen - I have one ankle that gives me problems sometimes (old running injury). I have to make myself do them. But! Hubby was commenting on how he likes the changes in my rear, so I'm sticking with em. :happy:0 -
Workout B. Oh my word. That was insane... over 600 calories burned according to my HRM and that's without having time to do to the HIIT at the end. Not bad today, though, just a little bit of stiffness around my shoulders and mild protest in the knees from the split squats. But we've been getting some looks. LOL0
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My Stage 2 is complete!! YAY!
Taking a week off while on vacation before even looking at Stage 3 ... haha! Have to say that the Squat-Push/Press was my least favorite of all, next to the step-ups (but from what I hear those don't go away). Other than that everything else was great! Really liking how much stronger my core is getting as well. 0 -
Well I'm not sure how an 8 day holiday turned into 2 weeks between workouts, but anyway, i'm back.... the 2nd workout A was a struggle, i kept the weights the same due to my break, and I was not into it AT ALL.... found the FS/PPs a bit easier, but I really didn't enjoy it. Glad i didn't start out with workout B this week, it may have killed me!
Hopefully once I'm back into my groove I'll be more enthusiastic! My ski-induced joint problems seem to have eased tho, that's a bonus.0 -
Stage 2 complete here too! YAY!
NOT taking a week off... headed over to the Stage 3 board....
See you all there!0 -
2 more workouts for me... I'm just about to head over to the gym for my last 2A!! Holy COW it goes fast... funny how intimidated I was by this stage and I have LOVED it... now I'm looking to that Body Weight Matrix and thinking... gulp! Yikes!!!0
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Holy hell, 2B just might kill me. I usually do gentle stretching during my rest breaks, but during 2B I've spent more than one rest period just flopped over on the couch and panting, haha. Love it!
As well, it's really showing me some weak muscles I didn't know I had (I'm looking at you, Cuban snatch.) I actually had to pull out the Barbie weights again, and could barely manage 10 reps. How sad. :frown: But then I remember how quickly I advanced in Stage 1 and figure I'll see some big improvements here, too.0 -
Holy hell, 2B just might kill me. I usually do gentle stretching during my rest breaks, but during 2B I've spent more than one rest period just flopped over on the couch and panting, haha. Love it!
As well, it's really showing me some weak muscles I didn't know I had (I'm looking at you, Cuban snatch.) I actually had to pull out the Barbie weights again, and could barely manage 10 reps. How sad. :frown: But then I remember how quickly I advanced in Stage 1 and figure I'll see some big improvements here, too.
Heh, I felt exactly the same! Many of us had to do the walk of shame to the 2 or 3kg barbie weights for this one!! I'm halfway thru stage 2 and about ready to go up to 3kg for this one :ohwell:0 -
I took the 5lb weights from the free-weights section... they weigh the same, but they look less "Barbie" than the pink and green ones. LOL0
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I just started stage 2 today, and was pretty disheartened. I could not do the squat push presses at all. I feel like I'm going to snap my wrists off, or choke myself with the bar. My form must be wrong. I'm going to go in later today when there is a trainer available and see if I can get a bit of coaching. And then those damnable lunges...I tried, but cannot do them from a step at all. I had to resort to doing them on flat ground again, and with slightly reduced weight from stage 1, because the last two weeks or so, I couldn't finish my sets because my right knee can't take the pain. I'm feeling rather discouraged, and from what I hear, workout B is only going to get worse. So this is my first post on this group, because if I don't get a bit of motivation and accountability from some other women doing this, I am afraid I will just give up. There, I said it.0
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Hahaha, okay, good. Glad I'm not alone! I feel a lot better now.
G30Grrl, my first session with the squat push press was absolutely abysmal, and suddenly on my second set of my second 2B, something clicked into place. It really isn't a very intuitive movement, but once you find the right movement, it sort of falls into place. Hopefully you will be able to find a trainer to help you out.
As for doing the lunges from flat ground instead of from a step, I see nothing wrong with modifying troublesome moves to avoid pain. I had to do much smaller sets of several of the lunges in Stage 1 due to knee issues, and I still made progress -- not as much as if I had done the workouts as written, but enough that I did see some improvement and didn't cause my knees any undue stress. It may also be good to have a trainer double-check your form on it to make sure there are no quick adjustments you can make to make the step ones better for your knees, but it may just be that the movement doesn't mesh with your knees.
Don't throw in the towel yet -- you can do it!!!0 -
I just started stage 2 today, and was pretty disheartened. I could not do the squat push presses at all. I feel like I'm going to snap my wrists off, or choke myself with the bar. My form must be wrong. I'm going to go in later today when there is a trainer available and see if I can get a bit of coaching. And then those damnable lunges...I tried, but cannot do them from a step at all. I had to resort to doing them on flat ground again, and with slightly reduced weight from stage 1, because the last two weeks or so, I couldn't finish my sets because my right knee can't take the pain. I'm feeling rather discouraged, and from what I hear, workout B is only going to get worse. So this is my first post on this group, because if I don't get a bit of motivation and accountability from some other women doing this, I am afraid I will just give up. There, I said it.
Don't give up!!! Don't, don't, don't give up!!! The Squat/Press kicked my butt the first time too - as Kunibob says - it will get "less weird" the more you do it - and you will be AMAZED at how fast you can push the weight up there. I started with the 45lb Olympic bar and barely, BARELY made the 2x10... my last workout I pushed 55lbs only 3 workouts later.
If your knees are bothering you - check out your form... My knee was really bothering me in Stage 1 and it turns out my form in my squats and lunges was bad... once I corrected my form my knees stopped complaining.Holy hell, 2B just might kill me. I usually do gentle stretching during my rest breaks, but during 2B I've spent more than one rest period just flopped over on the couch and panting, haha. Love it!
LOL - DITTO!!!0 -
OK, I did 2B this morning, and I feel SO much better about stage 2! Because this routine was so much easier on my knees, I nailed it. Every exercise that had a variety of levels of difficulty, I was able to do the most difficult level. And the Cuban snatches were pretty funny, because I accidentally made them harder than they were supposed to be by holding the weights up for a five-count each time! Sure, I only used puny little weights, but I rocked those puny weights, AND held them for an extended count that almost made my arms fall off. I'd read through everything last night, and I confused the flexion five-count with the Cuban snatches. But hey, I DID it! AND I even did the HIIT at the end. I wasn't sure if I was going to make it, but I decided to push through, and I am glad I did. I feel great! Exhausted, but great. Not bad for an over-weight almost 46-year-old non-athlete, eh?0
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