New rules of lifting for Women

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  • kcoftx
    kcoftx Posts: 765 Member
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    Another question. There are 4 different squats listed. On workout 1, stage 1, do I just do the first one on the page for 2 sets? (back squat). What about the other 3 types of squats?
  • kori333
    kori333 Posts: 174 Member
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    Bump. Buying this book soon. :)
  • aphrogirl2002
    aphrogirl2002 Posts: 36
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    bump
  • JLove2Zumba
    JLove2Zumba Posts: 54
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    bump
  • nwhitley
    nwhitley Posts: 619
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    Thanks Charlene!
  • weisegirl1119
    weisegirl1119 Posts: 122 Member
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    bump
  • 4flamingoz
    4flamingoz Posts: 214 Member
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    bump
  • kmel2479
    kmel2479 Posts: 102 Member
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    Bump and thank you to OP and the ladies trying to help explain!
  • curlygirly80
    curlygirly80 Posts: 176
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    BUMP
  • pjkalk
    pjkalk Posts: 18 Member
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    Bump
  • 4flamingoz
    4flamingoz Posts: 214 Member
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    bump for later-waaaaay too confusing
  • Sondras09
    Sondras09 Posts: 30 Member
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    bump
  • kmcnulty05
    kmcnulty05 Posts: 15 Member
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    bump
  • cjv428
    cjv428 Posts: 124
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    I followed Stage 1 for a week, but hated the confusing elements so I've skipped ahead to stage 2, hehe. I'm liking it because it is a lot less confusing.
  • Fit_Lean_Priya
    Fit_Lean_Priya Posts: 164 Member
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    bookmarked
  • Fit_Lean_Priya
    Fit_Lean_Priya Posts: 164 Member
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    Here's a simplified version of Stage 1, which someone posted on JP Fitness - should help ye get the gist of it!
    Day 1, Workout A:

    Squat - 1 set of 15 reps, Rest 60 seconds
    Squat - 1 set of 15 reps, Rest 60 seconds
    Pushups - 1 set of 15 reps, Rest 60 seconds 9 normal
    Seated Row - 1 set of 15 reps, Rest 60 seconds +2.5
    Pushups - 1 set of 15 reps, Rest 60 seconds 15 cross
    Seated Row - 1 set of 15 reps, Rest 60 seconds done
    Stepups - 1 set of 15 reps, Rest 60 seconds done same
    Prone JacKnife - 1 set of 8 reps, Rest 60 seconds done
    StepUps - 1 set of 15 reps, Rest 60 seconds too easy done
    Prone Jacknife - 1 set of 8 reps, Rest 60 seconds done


    Day 2, Workout B:

    Deadlift - 1 set of 15 reps, Rest 60 seconds (6 at 22.50)
    Deadlift - 1 set of 15 reps, Rest 60 seconds (15 at 20)
    Dumbbell shoulder press - 1 set of 15 reps, Rest 60 seconds (5)
    Wide-grip lat pulldown - 1 set of 15 reps, Rest 60 seconds (10 chairps)
    Dumbbell shoulder press - 1 set of 15 reps, Rest 60 seconds (same 15)
    Wide-grip lat pulldown - 1 set of 15 reps, Rest 60 seconds (15)
    Lunge - 1 set of 15 reps, Rest 60 seconds (9 bw)
    Swiss-ball crunch - 1 set of 8 reps, Rest 60 seconds (bw)
    Lunge - 1 set of 15 reps, Rest 60 seconds (15)
    Swiss-ball crunch - 1 set of 8 reps, Rest 60 seconds (bzw)


    Day 3, Workout A:

    Squat - 1 set of 15 reps, Rest 60 seconds
    Squat - 1 set of 15 reps, Rest 60 seconds
    Pushups - 1 set of 15 reps, Rest 60 seconds
    Seated Row - 1 set of 15 reps, Rest 60 seconds
    Pushups - 1 set of 15 reps, Rest 60 seconds
    Seated Row - 1 set of 15 reps, Rest 60 seconds
    Stepups - 1 set of 15 reps, Rest 60 seconds
    Prone JacKnife - 1 set of 8 reps, Rest 60 seconds
    StepUps - 1 set of 15 reps, Rest 60 seconds
    Prone Jacknife - 1 set of 8 reps, Rest 60 seconds


    Day 4, Workout B:

    Deadlift - 1 set of 15 reps, Rest 60 seconds
    Deadlift - 1 set of 15 reps, Rest 60 seconds
    Dumbbell shoulder press - 1 set of 15 reps, Rest 60 seconds
    Wide-grip lat pulldown - 1 set of 15 reps, Rest 60 seconds
    Dumbbell shoulder press - 1 set of 15 reps, Rest 60 seconds
    Wide-grip lat pulldown - 1 set of 15 reps, Rest 60 seconds
    Lunge - 1 set of 15 reps, Rest 60 seconds
    Swiss-ball crunch - 1 set of 8 reps, Rest 60 seconds
    Lunge - 1 set of 15 reps, Rest 60 seconds
    Swiss-ball crunch - 1 set of 8 reps, Rest 60 seconds



    Day 5, Workout A:

    Squat - 1 set of 12 reps, Rest 60 seconds
    Squat - 1 set of 12 reps, Rest 60 seconds
    Pushups - 1 set of 12 reps, Rest 60 seconds
    Seated Row - 1 set of 12 reps, Rest 60 seconds
    Pushups - 1 set of 12 reps, Rest 60 seconds
    Seated Row - 1 set of 12 reps, Rest 60 seconds
    Stepups - 1 set of 12 reps, Rest 60 seconds
    Prone JacKnife - 1 set of 10 reps, Rest 60 seconds
    StepUps - 1 set of 12 reps, Rest 60 seconds
    Prone Jacknife - 1 set of 10 reps, Rest 60 seconds


    Day 6, Workout B:

    Deadlift - 1 set of 12 reps, Rest 60 seconds
    Deadlift - 1 set of 12 reps, Rest 60 seconds
    Dumbbell shoulder press - 1 set of 12 reps, Rest 60 seconds
    Wide-grip lat pulldown - 1 set of 12 reps, Rest 60 seconds
    Dumbbell shoulder press - 1 set of 12 reps, Rest 60 seconds
    Wide-grip lat pulldown - 1 set of 12 reps, Rest 60 seconds
    Lunge - 1 set of 12 reps, Rest 60 seconds
    Swiss-ball crunch - 1 set of 10 reps, Rest 60 seconds
    Lunge - 1 set of 12 reps, Rest 60 seconds
    Swiss-ball crunch - 1 set of 10 reps, Rest 60 seconds


    Day 7, Workout A:

    Squat - 1 set of 12 reps, Rest 60 seconds
    Squat - 1 set of 12 reps, Rest 60 seconds
    Pushups - 1 set of 12 reps, Rest 60 seconds
    Seated Row - 1 set of 12 reps, Rest 60 seconds
    Pushups - 1 set of 12 reps, Rest 60 seconds
    Seated Row - 1 set of 12 reps, Rest 60 seconds
    Stepups - 1 set of 12 reps, Rest 60 seconds
    Prone JacKnife - 1 set of 10 reps, Rest 60 seconds
    StepUps - 1 set of 12 reps, Rest 60 seconds
    Prone Jacknife - 1 set of 10 reps, Rest 60 seconds


    Day 8, Workout B:

    Deadlift - 1 set of 12 reps, Rest 60 seconds
    Deadlift - 1 set of 12 reps, Rest 60 seconds
    Dumbbell shoulder press - 1 set of 12 reps, Rest 60 seconds
    Wide-grip lat pulldown - 1 set of 12 reps, Rest 60 seconds
    Dumbbell shoulder press - 1 set of 12 reps, Rest 60 seconds
    Wide-grip lat pulldown - 1 set of 12 reps, Rest 60 seconds
    Lunge - 1 set of 12 reps, Rest 60 seconds
    Swiss-ball crunch - 1 set of 10 reps, Rest 60 seconds
    Lunge - 1 set of 12 reps, Rest 60 seconds
    Swiss-ball crunch - 1 set of 10 reps, Rest 60 seconds


    Day 9, Workout A:

    Squat - 1 set of 10 reps, Rest 60 seconds
    Squat - 1 set of 10 reps, Rest 60 seconds
    Pushups - 1 set of 10 reps, Rest 60 seconds
    Seated Row - 1 set of 10 reps, Rest 60 seconds
    Pushups - 1 set of 10 reps, Rest 60 seconds
    Seated Row - 1 set of 10 reps, Rest 60 seconds
    Stepups - 1 set of 10 reps, Rest 60 seconds
    Prone JacKnife - 1 set of 12 reps, Rest 60 seconds
    StepUps - 1 set of 10 reps, Rest 60 seconds
    Prone Jacknife - 1 set of 12 reps, Rest 60 seconds


    Day 10, Workout B:

    Deadlift - 1 set of 10 reps, Rest 60 seconds
    Deadlift - 1 set of 10 reps, Rest 60 seconds
    Dumbbell shoulder press - 1 set of 10 reps, Rest 60 seconds
    Wide-grip lat pulldown - 1 set of 10 reps, Rest 60 seconds
    Dumbbell shoulder press - 1 set of 10 reps, Rest 60 seconds
    Wide-grip lat pulldown - 1 set of 10 reps, Rest 60 seconds
    Lunge - 1 set of 10 reps, Rest 60 seconds
    Swiss-ball crunch - 1 set of 12 reps, Rest 60 seconds
    Lunge - 1 set of 10 reps, Rest 60 seconds
    Swiss-ball crunch - 1 set of 12 reps, Rest 60 seconds


    Day 11, Workout A:

    Squat - 1 set of 10 reps, Rest 60 seconds
    Squat - 1 set of 10 reps, Rest 60 seconds
    Pushups - 1 set of 10 reps, Rest 60 seconds
    Seated Row - 1 set of 10 reps, Rest 60 seconds
    Pushups - 1 set of 10 reps, Rest 60 seconds
    Seated Row - 1 set of 10 reps, Rest 60 seconds
    Stepups - 1 set of 10 reps, Rest 60 seconds
    Prone JacKnife - 1 set of 12 reps, Rest 60 seconds
    StepUps - 1 set of 10 reps, Rest 60 seconds
    Prone Jacknife - 1 set of 12 reps, Rest 60 seconds


    Day 12, Workout B:

    Deadlift - 1 set of 10 reps, Rest 60 seconds
    Deadlift - 1 set of 10 reps, Rest 60 seconds
    Dumbbell shoulder press - 1 set of 10 reps, Rest 60 seconds
    Wide-grip lat pulldown - 1 set of 10 reps, Rest 60 seconds
    Dumbbell shoulder press - 1 set of 10 reps, Rest 60 seconds
    Wide-grip lat pulldown - 1 set of 10 reps, Rest 60 seconds
    Lunge - 1 set of 10 reps, Rest 60 seconds
    Swiss-ball crunch - 1 set of 12 reps, Rest 60 seconds
    Lunge - 1 set of 10 reps, Rest 60 seconds
    Swiss-ball crunch - 1 set of 12 reps, Rest 60 seconds


    Day 13, Workout A:

    Squat - 1 set of 8 reps, Rest 60 seconds
    Squat - 1 set of 8 reps, Rest 60 seconds
    Pushups - 1 set of 8 reps, Rest 60 seconds
    Seated Row - 1 set of 8 reps, Rest 60 seconds
    Pushups - 1 set of 8 reps, Rest 60 seconds
    Seated Row - 1 set of 8 reps, Rest 60 seconds
    Stepups - 1 set of 8 reps, Rest 60 seconds
    Prone JacKnife - 1 set of 15 reps, Rest 60 seconds
    StepUps - 1 set of 8 reps, Rest 60 seconds
    Prone Jacknife - 1 set of 15 reps, Rest 60 seconds


    Day 14, Workout B:

    Deadlift - 1 set of 8 reps, Rest 60 seconds
    Deadlift - 1 set of 8 reps, Rest 60 seconds
    Dumbbell shoulder press - 1 set of 8 reps, Rest 60 seconds
    Wide-grip lat pulldown - 1 set of 8 reps, Rest 60 seconds
    Dumbbell shoulder press - 1 set of 8 reps, Rest 60 seconds
    Wide-grip lat pulldown - 1 set of 8 reps, Rest 60 seconds
    Lunge - 1 set of 8 reps, Rest 60 seconds
    Swiss-ball crunch - 1 set of 15 reps, Rest 60 seconds
    Lunge - 1 set of 8 reps, Rest 60 seconds
    Swiss-ball crunch - 1 set of 15 reps, Rest 60 seconds


    Day 15, Workout A:

    Squat - 1 set of 8 reps, Rest 60 seconds
    Squat - 1 set of 8 reps, Rest 60 seconds
    Pushups - 1 set of 8 reps, Rest 60 seconds
    Seated Row - 1 set of 8 reps, Rest 60 seconds
    Pushups - 1 set of 8 reps, Rest 60 seconds
    Seated Row - 1 set of 8 reps, Rest 60 seconds
    Stepups - 1 set of 8 reps, Rest 60 seconds
    Prone JacKnife - 1 set of 15 reps, Rest 60 seconds
    StepUps - 1 set of 8 reps, Rest 60 seconds
    Prone Jacknife - 1 set of 15 reps, Rest 60 seconds


    Day 16, Workout B:

    Deadlift - 1 set of 8 reps, Rest 60 seconds
    Deadlift - 1 set of 8 reps, Rest 60 seconds
    Dumbbell shoulder press - 1 set of 8 reps, Rest 60 seconds
    Wide-grip lat pulldown - 1 set of 8 reps, Rest 60 seconds
    Dumbbell shoulder press - 1 set of 8 reps, Rest 60 seconds
    Wide-grip lat pulldown - 1 set of 8 reps, Rest 60 seconds
    Lunge - 1 set of 8 reps, Rest 60 seconds
    Swiss-ball crunch - 1 set of 15 reps, Rest 60 seconds
    Lunge - 1 set of 8 reps, Rest 60 seconds
    Swiss-ball crunch - 1 set of 15 reps, Rest 60 seconds

    Thanks Buddy
  • Mercedespony
    Mercedespony Posts: 162 Member
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    bookmarking,
  • madds2
    madds2 Posts: 25 Member
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    BUMP!!!!
  • nu2012
    nu2012 Posts: 562 Member
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    bump
  • silverraiyne
    silverraiyne Posts: 683 Member
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    Darn, I thought this was gonna be a post about rules for women, like:

    you can only use pink dumbbells that weigh no more than 3lbs :-)

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