I agree with Katia. He wouldn't have listed all those different kinds of pushups if you were expected to do full, on the floor, military-style pushups by the end of stage 1.

Finished stage 2 today, only down 4 lbs since starting and down 1.5 % body fat. I will take that

I'm starting S4 on Thursday 10/3, and I have a problem: my pinky toe is broken. It's healed enough that light to moderate impact is okay, but bending it or balancing on that foot is RIGHT OUT. Hopefully I'll be able to wear a shoe on it soon, and that should help with the balance issue somewhat.

I managed to make it through the last several workouts of S3 with little modification. I swapped partial single-leg squats for step ups (no toe-bending required) and planks for side planks, modified push ups, or an ab exercise. I ended up doing something similar with prone cobras some of the time, because those make me want to flex my toes for some reason.

S4 has a few problems for me, obviously. Here are some of my ideas for substitutions:

Dumbell one-point row: regular bent over row, or dumbbell two-point row. Such a shame, I love these.

Static lunge, rear foot elevated: CAREFULLY rest toes on step/ box/ pile o' weights and don't bend them during the exercise. I really can't come up with anything else except doing the Bulgarian split squat in both workouts. Or just more squats.

Reverse lunge from box w/forward reach: step ups (step downs?) with the same arm motions as the lunge prescribes. I love, love, love step ups as a sub for lunges.


Any and all suggestions are appreciated!

StefMonster's Gimpy Toe Workout, Stage 4A

Front Squat/ Push Press- no trouble here!

Step Up- would have been a no-go if it wasn't such a low-rep exercise. I suppose I could use a lower step or lighter weights to lessen the impact.

Bent-Over Barbell Row to replace Dumbbell One-Point Row. Using my bad foot for balancing is just out of the question right now. I'm not working the stabilizing muscles as hard, but at least I'm working.

Static Lunge, Rear Foot Elevated- HAHAHA....no. I found out very quickly that I can't use my right foot for balance OR bend the toes, so lunges will have to wait. I did regular old squats instead, because I will never stop loving squats.

Push Up- it's really bumming me out, but I'm just doing the push ups on my knees and doing more than the program recommends. I was really looking forward to starting the twisting push ups this stage, but they'll come around again, I'm sure.

Plank- I almost did a weird plank substitute with my feet on a low chair or the weight bench, but decided against it. I think that kind of setup would be more effective with a Swiss ball. Iinstead I did a side plank (60 seconds each side) and two sets of floor wipers: http://www.youtube.com/watch?v=VQLtfH9clx4 Obviously I'm not using 135lbs- I usually use 2 12-lb dumbells just to stabilize myself. I love floor wipers. They're absolutely brutal and they give you man-hip V-muscles if you work at it.

Cable Horizontal Wood Chop- no danger to my toe here, although I always feel like I'm doing something wrong on this exercise because it's not as hard as the others. Maybe I should crank up the weight?

Did 4B1 today. Nothing exciting to report and I am still experiencing some DOMS in my legs from Wednesday's workout. So glad today is Friday, my brain is fried.

Why does my workout sheet says 2 or 3 sets on stage 4... ?? My choice? how many sets did you do?

I ended up doing 3 last night... but it did cross my mind to only do 2 when I was doing the dreaded planks... but I pushed through 3 sets anyway, like 40mpw, I guess I really need the practice.

Checking in after doing A3 today. Had my best PR yet -- I was able to do all three 120 second planks! Due to some general life circumstances, I have had a few weeks in a row where I've done 2 workouts instead of 3. This week will be another 2-workout week. It makes me feel like such a slacker, since NROL is the only formal exercise I have been getting!

Last A workout of Stage 4. It had the dubious distinction of being the first WO I couldn't complete! Got through all the lifts but could only squeak out one 45 second plank. Rested, tried again, and just collapsed after 15 seconds. Good grief! Skipped the horizontal wood chops and hit the shower. I have an aerial silks lesson tonight, so I didn't want to push myself past the point of no return and not be able to do silks. From my running days, I learned that you have good days and bad ones. All you can do is all you can do. Today I did the best I could do even though it was not the best I have ever done, and I am satisfied with that.

I start stage two on sunday i am going to do a mock workout of A and B so and not count it just so i know where all the stuff is that lll need. any tips? nervous to start stage 2 looks scary

I started stage 2 last night and I had to take a step back in almost everything.

I had to use the women's Olympic bar (empty) for the FSPP because I just can't lift heavy over my head.
And I finished Stage 1 using 14kg dumbbells for lunges...last night I had to drop to 7kg because I kept losing my balance and the static lunges are soooo much harder.

Everything else went well, even the Planks, so I was happy with that.

I think this workout is all about balance and working the core so I don't think I'll be too disappointed not to have massive gains in the weights as long as by the end I can do everything correctly with proper form!

Starting Stage 2 tonight. I am comfortable with Workout A, but B looks a little scary.

I did my first Workout B yesterday and at the time I didn't enjoy it at all... but man am I feeling it today so I think I'll have a more positive miindset about it next time.

OK so I re-read Stage 2 chapter, and got the interval session now. Doing 2B workout 1 tonight!

Did 2B last night, and not my fav. I do love workout A, but B is a little confusing. I think now that I ran through it once, it will be better next time. For now not my fav at all!