NROLW book came in, I just want to..
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Aprill42
Posts: 170 Member
get started already!!! I'm reading, but finding myself looking ahead to see when I cant start my lifting and eating. Ahhhh. I am so excited and want to just try it already. Anybody else just start the book and just ready to get on it?!?
Any tips and/or advice?? Any resultssssssss?!?!
Any tips and/or advice?? Any resultssssssss?!?!
0
Replies
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Tips & Advice:
1. Read fast.
2. When you start, don't sell yourself short, but be careful with your form
3. If you want to start the workouts before you read all the nutrition stuff, you could jump straight to the calorie calculations, then set your MFP macros to 40% carbs, 30% protein and 30% fat. Eat more on workout days than non-workout days, and have a protein shake after you lift.
4. Have you joined this group already? http://www.myfitnesspal.com/groups/home/102-new-rules-of-lifting-for-women-nrol4w
Results:
1. When I started, I was wearing size 18 jeans, and about half-way through stage 1, I bought new jeans expecting size 16 would fit, but I ended up getting size 14's!
2. I can see my shape changing when I look in the mirror
3. I feel stronger in everyday activities (dance class & 20 mile charity walk).
4. I have more self confidence, and most days, more energy & less stress.0 -
I just got my book!!!!0
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Awesome karensoxfan!! Will you by chance breakdown the exercise routine for me? I'm sooo confused... Am I supposed to alternate the supersets or just go through them all at the same time??
Ahhhh...0 -
Pascua, I am so excited, as I read I just want to start it and Im on the nutrition part so Im going to read that and just jump in!0
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Goddess
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Rest Workout A Rest Workout B Rest Workout A Rest
Rest Workout B Rest Workout A Rest Workout B Rest
Rest Workout A Rest Workout B Rest Workout A Rest
Rest Workout B Rest Workout A Rest Workout B Rest
Goddess Stage 1 - 6 weeks Workout A
Exercise Sets Reps Rest
A - Squats
Workout 1, 2 2 15 60 seconds
Workout 3, 4 2 12 60 seconds
Workout 5, 6 3 10 60 seconds
Workout 7, 8 3 8 60 seconds
Alternating
B1 - Push Up
Workout 1, 2 2 15 60 seconds
Workout 3, 4 2 12 60 seconds
Workout 5, 6 3 10 60 seconds
Workout 7, 8 3 8 60 seconds
B2 – Seated Row
Workout 1, 2 2 15 60 seconds
Workout 3, 4 2 12 60 seconds
Workout 5, 6 3 10 60 seconds
Workout 7, 8 3 8 60 seconds
Alternating
C1 – StepUp
Workout 1, 2 2 15 60 seconds
Workout 3, 4 2 12 60 seconds
Workout 5, 6 3 10 60 seconds
Workout 7, 8 3 8 60 seconds
C2 – Prone Jackknife
Workout 1, 2 2 8 60 seconds
Workout 3, 4 2 10 60 seconds
Workout 5, 6 3 12 60 seconds
Workout 7, 8 3 15 60 seconds
Special
Squat 1 As many 60 seconds
Push Up 1 As many 60 seconds
Seated Row 1 As many 60 seconds
Step Up 1 As many 60 seconds
Prone Jackknife 1 As many 60 seconds
Goddess Stage 1 - 6 weeks Workout B
Exercise Sets Reps Rest
A - Deadlift
Workout 1, 2 2 15 60 seconds
Workout 3, 4 2 12 60 seconds
Workout 5, 6 3 10 60 seconds
Workout 7, 8 3 8 60 seconds
Alternating
B1 – Dumbell
Shoulder Press Workout 1, 2 2 15 60 seconds
Workout 3, 4 2 12 60 seconds
Workout 5, 6 3 10 60 seconds
Workout 7, 8 3 8 60 seconds
B2 – Wide Grip Lat
Pulldown Workout 1, 2 2 15 60 seconds
Workout 3, 4 2 12 60 seconds
Workout 5, 6 3 10 60 seconds
Workout 7, 8 3 8 60 seconds
Alternating
C1 – Lunge
Workout 1, 2 2 15 60 seconds
Workout 3, 4 2 12 60 seconds
Workout 5, 6 3 10 60 seconds
Workout 7, 8 3 8 60 seconds
C2 – Swiss Ball
Crunch Workout 1, 2 2 8 60 seconds
Workout 3, 4 2 10 60 seconds
Workout 5, 6 3 12 60 seconds
Workout 7, 8 3 15 60 seconds
Special
Deadlift 1 As Many 60 seconds
Dumbbell Shoulder Press 1 As Many 60 seconds
Wide grip Lat Pulldown 1 As Many 60 seconds
Lunge 1 As Many 60 seconds
Swiss Ball Crunch 1 As Many 60 seconds
Goddess Stage 2 – 4 times (1 ½ weeks) Workout A
Exercise Sets Reps Rest
A - Front Squat/push press 2 10 75 seconds
Alternating
B1 – Step Up 2 10 75 seconds
B2 – Dumbbell one point row 2 10 75 seconds
Alternating
C1 – Static Lunge, rear food elevated 2 10 75 seconds
C2 – Push Up 2 10 75 seconds
Alternating
D1 – Plank 2 60 seconds 75 seconds
D2 – Cable horizontal woodchop 2 10 75 seconds
Goddess Stage 2 – 4 times (1 ½ weeks) Workout B
Exercise Sets Reps Rest
A – Wide Grip Deadlift from Box 2 10 75 seconds
Alternating
B1 – Bulgarian Split Squat 2 10 75 seconds
B2 – Underhand grip Lat Pulldown 2 10 75 seconds
Alternating
C1 – Reverse Lunge from Box with Forward Reach 2 10 75 seconds
C2 – Dumbbell prone Cuban Snatch 2 10 75 seconds
Alternating
D1 – Swiss Ball Crunch 2 10 75 seconds
D2 – Reverse Crunch 2 10 75 seconds
E- Prone Cobra 2 60-90 seconds 75 seconds
HIIT 15 minutes
Goddess Stage 3 – 8 times (2 weeks) Workout A
Exercise Sets Reps Rest
A – One armed Dumbbell Snatch 3 6 105 seconds
Alternating
B1 – Dumbbell Single Leg Romanian Deadlift 3 6 105 seconds
B2 – Barbell Bent Over Row 3 6 105 seconds
Alternating
C1 – Dumbbell Single Arm Overhead Squat 3 6 105 seconds
C2 – Dumbbell Incline Bench Press 3 6 105 seconds
Alternating
D1 – Plank 3 90 seconds 105 seconds
D2 – Reverse Wood Chop 3 6 105 seconds
Body Weight Matrix
24 Squats
12 Lunges (each leg)
12 Lunge Jumps (each leg)
24 Squat Jumps
Goddess Stage 3 – 8 times (2 weeks) Workout B
Exercise Sets Reps Rest
A – Barbell Romanian Deadlift/Bent over Row 3 6 105 seconds
Alternating
B1 – Partial Single Leg Squat 3 6 105 seconds
B2 – Wide Grip Lat Pulldown 3 6 105 seconds
Alternating
C1 – Back Extension 3 6 105 seconds
C2 –YTWL 3 6 105 seconds
Alternating
D1 – Swiss Ball Crunch 3 6 105 seconds
D2 – Hip Flexion 3 6 105 seconds
D3 – Lateral Flexion 3 6 105 seconds
E – Prone Cobra 3 90 seconds 105 seconds
HIIT 15 minutes
Goddess Stage 4 – 8 times (2 weeks) Workout A
Exercise Sets Reps Rest
A – Frond Squat/Push Press 2-3 8 90 seconds
Alternating
B1 – Step Up 2-3 8 90 seconds
B2 – Dumbbell One Point Row 2-3 8 90 seconds
Alternating
C1 – Static Lunge, Rear Foot Elevated 2-3 8 90 seconds
C2 –Push up 2-3 8 90 seconds
Alternating
D1 – Plank 2-3 120 seconds 90 seconds
D2 – Cable Horizontal Wood Chop 2-3 8 90 seconds
Goddess Stage 4 – 8 times (2 weeks) Workout B
Exercise Sets Reps Rest
A – Wide Grip Deadlift from Box 2-3 8 90 seconds
Alternating
B1 – Bulgarian Split Squat 2-3 8 90 seconds
B2 – Underhand Grip Lat Pulldown 2-3 8 90 seconds
Alternating
C1 – Reverse Lunge from Box with Forward Reach 2-3 8 90 seconds
C2 –Dumbbell Prone Cuban Snatch 2-3 8 90 seconds
Alternating
D1 – Swiss Ball Crunch 2-3 8 90 seconds
D2 – Reverse Crunch 2-3 8 90 seconds
D3 – Lateral Flexion 2-3 8 90 seconds
E – Prone Cobra 2-3 120 seconds 90 seconds
HIIT 15 minutes
Goddess Stage 5 – 8 times (2 weeks) Workout A
Exercise Sets Reps Rest
A – One Armed Dumbbell Snatch 3-4 4 120 seconds
Alternating
B1 – Dumbbell Single Let Romanian Deadlift 3-4 4 120 seconds
B2 – Barbell Bent Over Row 3-4 4 120 seconds
Alternating
C1 – Dumbbell Single Arm Overhead Squat 3-4 4 120 seconds
C2 –Dumbbell Incline Bench Press 3-4 4 120 seconds
Alternating
D1 – Plank 3 120 seconds 120 seconds
D2 – Reverse Wood Chop 3 4 120 seconds
Body Weight Matrix
24 Squats
12 Lunges (each leg)
12 Lunge Jumps (each leg)
24 Squats
Goddess Stage 5 – 8 times (2 weeks) Workout B
Exercise Sets Reps Rest
A – Barbell Romanian Deadlift/Bent Over Row 3-4 4 120 seconds
Alternating
B1 – Partial Single Let Sqaut 3-4 4 120 seconds
B2 – Wide Grip Lat Pulldown 3-4 4 120 seconds
Alternating
C1 – Back Extension 3-4 4 120 seconds
C2 –YTWL 3-4 4 120 seconds
Alternating
D1 – Swiss Ball Crunch 3-4 4 120 seconds
D2 – Hip Flexion 3-4 4 120 seconds
D3 – Lateral Flexion 3-4 4 120 seconds
E – Prone Cobra 3 120 seconds 120 seconds
HIIT
Goddess Stage 6 – 10 times (2 ½ weeks) Workout A
Exercise Sets Reps Rest
A – Negative Chin Up 3 1+ 60 seconds
B – Under Hand Grip Lat Pulldown
Workout 1 10 2 60 seconds
Workout 2 10 2 45 seconds
Workout 3 10 2 30 seconds
Workout 4 10 2 15 seconds
Workout 5 1 As Many n/a
Alternating
C1 – Barbell Split Squat
Workout 1 2 10 60 seconds
Workout 2 2 8 60 seconds
Workout 3 3 6 60 seconds
Workout 4 3 4 60 seconds
Workout 5 2 10+ 60 seconds
C2 –Push Up
Workout 1 2 10 60 seconds
Workout 2 2 8 60 seconds
Workout 3 3 6 60 seconds
Workout 4 3 4 60 seconds
Workout 5 2 As Many 60 seconds
Goddess Stage 6 – 10 times (2 ½ weeks) Workout B
Exercise Sets Reps Rest
Alternating
A1 –Reverse Lung, one dumbbell on Shoulder
Workout 1 2 10 60 seconds
Workout 2 3 8 60 seconds
Workout 3 3 6 60 seconds
Workout 4 4 4 60 seconds
Workout 5 2 10 60 seconds
A2 –Dumbbell Two Point Row
Workout 1 2 10 60 seconds
Workout 2 3 8 60 seconds
Workout 3 3 6 60 seconds
Workout 4 4 4 60 seconds
Workout 5 2 10 60 seconds
A3 –Dumbbell Push Press
Workout 1 2 10 60 seconds
Workout 2 3 8 60 seconds
Workout 3 3 6 60 seconds
Workout 4 4 4 60 seconds
Workout 5 2 10 60 seconds
Alternating
B1 – Back Extension
Workout 1 2 10 60 seconds
Workout 2 2 8 60 seconds
Workout 3 3 6 60 seconds
Workout 4 3 4 60 seconds
Workout 5 2 10 60 seconds
B2 – Incline
Workout 1 2 10 60 seconds
Workout 2 2 8 60 seconds
Workout 3 3 6 60 seconds
Workout 4 3 4 60 seconds
Workout 5 2 10 60 seconds
Goddess Stage 7 – 6 times (4 weeks)
Workout 1
Exercise Sets Reps Rest
A –Barbell Squat 2 6-8 90 seconds
Alternating
B1 – Static Lunge, rear foot 4 15-20 30 seconds
B2 – Push Up 4 15-20 30 seconds
B3 – Barbell Romanian Deadlift 4 15-20 30 seconds
B4 – Dumbbell Bent Over Row 4 15-20 30 seconds
Workout 2
Alternating
A1 – Barbell Incline Bench Press 2 6-8 90 seconds
A2 – Seated Row 2 6-8 90 seconds
Alternating
B1 – Bumbbell Squat heels raised on plates 4 15-20 30 seconds
B2 – Dumbbell Shoulder Press 4 15-20 30 seconds
B3 – Step UP 4 15-20 30 seconds
B4 – Underhand grip Lat Pulldown 4 15-20 30 seconds
Workout 3
A – Barbell Deadlift 2 6-8 90 seconds
Alternating
B1 – Static Lunge, rear foot eleveated 4 15-20 30 seconds
B2 – Push Up 4 15-20 30 seconds
B3 – Barbell Romanian Deadlift 4 15-20 30 seconds
B4 – Dumbbell Bent Over Row 4 15-20 30 seconds
Workout 4
A – Barbell Sqaut 2 6-8 90 seconds
Alternating
B1 - Dumbbell Squat, heals raised on plates 4 15-20 30 seconds
B2 – Dumbbell Shoulder Press 4 15-20 30 seconds
B3-Step Up 4 15-20 30 seconds
B4 – Underhand grip Lat Pulldown 4 15-20 30 seconds
Workout 5
Alternating
A1 – Barbell Incline Bench Press 2 6-8 90 seconds
A2 – Seated Row 2 6-8 90 seconds
Alternating
B1- Static Lunge, Rear Foot Elevated 4 15-20 30 seconds
B2 – Push Up 4 15-20 30 seconds
B3 – Barbell Romanian Deadlift 4 15-20 30 seconds
B4 – Dumbbell Bent Over Row 4 15-20 30 seconds
Workout 6
A – Barbell Deadlift 2 6-8 90 seconds
Alternating
B1 – Dumbbell squat, heels raised on plates 4 15-20 30 seconds
B2 – Dumbbell Shoulder Press 4 15-20 30 seconds
B3 – Step Up 4 15-20 30 seconds
B4 – Underhand Grip Lat Pulldown 4 15-20 30 seconds
this is what I came up with for the workout. I think where it says workout (like in stage 1, it should say sets, maybe less confusing).
The formatting didn't come through very well, hope it's not too confusing.0 -
Awesome karensoxfan!! Will you by chance breakdown the exercise routine for me? I'm sooo confused... Am I supposed to alternate the supersets or just go through them all at the same time??
Ahhhh...
Stage 1, Workouts A1 & A2 look like this (with 60 seconds rest between each thing). Do 15 reps for each thing listed, except Prone Jacknives are only 8 reps per set.
Squats
Squats
Push-Ups
Seated Row
Push-Ups
Seated Row
Step-Ups
Prone Jackknife
Step-Ups
Prone Jackknife
Workouts A3 & A4 are the same, but with only 12 reps/set (10 on jackknives). Then Workouts A5 & A6 are 3 sets of 10 reps, and A7 & A8 are 3 sets of 8 reps, so it looks like this (always with 60 seconds rest between each set):
Squats
Squats
Squats
Push-Ups
Seated Row
Push-Ups
Seated Row
Push-Ups
Seated Row
Step-Ups
Prone Jackknife
Step-Ups
Prone Jackknife
Step-Ups
Prone Jackknife
Same idea for all the Stage 1, Workout B's, but you do deadlifts first, then alternate between shoulder presses & wide-grip lat pulldowns, then alternate between lunges & swiss ball crunches (where the # of reps on everything decreases from sets of 15 to 12, 10, then 8, except swiss ball crunch increases, from 8, to 10, 12, then 15).0 -
Goddess
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Rest Workout A Rest Workout B Rest Workout A Rest
Rest Workout B Rest Workout A Rest Workout B Rest
Rest Workout A Rest Workout B Rest Workout A Rest
Rest Workout B Rest Workout A Rest Workout B Rest
Goddess Stage 1 - 6 weeks Workout A
Exercise Sets Reps Rest
A - Squats
Workout 1, 2 2 15 60 seconds
Workout 3, 4 2 12 60 seconds
Workout 5, 6 3 10 60 seconds
Workout 7, 8 3 8 60 seconds
Alternating
B1 - Push Up
Workout 1, 2 2 15 60 seconds
Workout 3, 4 2 12 60 seconds
Workout 5, 6 3 10 60 seconds
Workout 7, 8 3 8 60 seconds
B2 – Seated Row
Workout 1, 2 2 15 60 seconds
Workout 3, 4 2 12 60 seconds
Workout 5, 6 3 10 60 seconds
Workout 7, 8 3 8 60 seconds
Alternating
C1 – StepUp
Workout 1, 2 2 15 60 seconds
Workout 3, 4 2 12 60 seconds
Workout 5, 6 3 10 60 seconds
Workout 7, 8 3 8 60 seconds
C2 – Prone Jackknife
Workout 1, 2 2 8 60 seconds
Workout 3, 4 2 10 60 seconds
Workout 5, 6 3 12 60 seconds
Workout 7, 8 3 15 60 seconds
Special
Squat 1 As many 60 seconds
Push Up 1 As many 60 seconds
Seated Row 1 As many 60 seconds
Step Up 1 As many 60 seconds
Prone Jackknife 1 As many 60 seconds
Goddess Stage 1 - 6 weeks Workout B
Exercise Sets Reps Rest
A - Deadlift
Workout 1, 2 2 15 60 seconds
Workout 3, 4 2 12 60 seconds
Workout 5, 6 3 10 60 seconds
Workout 7, 8 3 8 60 seconds
Alternating
B1 – Dumbell
Shoulder Press Workout 1, 2 2 15 60 seconds
Workout 3, 4 2 12 60 seconds
Workout 5, 6 3 10 60 seconds
Workout 7, 8 3 8 60 seconds
B2 – Wide Grip Lat
Pulldown Workout 1, 2 2 15 60 seconds
Workout 3, 4 2 12 60 seconds
Workout 5, 6 3 10 60 seconds
Workout 7, 8 3 8 60 seconds
Alternating
C1 – Lunge
Workout 1, 2 2 15 60 seconds
Workout 3, 4 2 12 60 seconds
Workout 5, 6 3 10 60 seconds
Workout 7, 8 3 8 60 seconds
C2 – Swiss Ball
Crunch Workout 1, 2 2 8 60 seconds
Workout 3, 4 2 10 60 seconds
Workout 5, 6 3 12 60 seconds
Workout 7, 8 3 15 60 seconds
Special
Deadlift 1 As Many 60 seconds
Dumbbell Shoulder Press 1 As Many 60 seconds
Wide grip Lat Pulldown 1 As Many 60 seconds
Lunge 1 As Many 60 seconds
Swiss Ball Crunch 1 As Many 60 seconds
Goddess Stage 2 – 4 times (1 ½ weeks) Workout A
Exercise Sets Reps Rest
A - Front Squat/push press 2 10 75 seconds
Alternating
B1 – Step Up 2 10 75 seconds
B2 – Dumbbell one point row 2 10 75 seconds
Alternating
C1 – Static Lunge, rear food elevated 2 10 75 seconds
C2 – Push Up 2 10 75 seconds
Alternating
D1 – Plank 2 60 seconds 75 seconds
D2 – Cable horizontal woodchop 2 10 75 seconds
Goddess Stage 2 – 4 times (1 ½ weeks) Workout B
Exercise Sets Reps Rest
A – Wide Grip Deadlift from Box 2 10 75 seconds
Alternating
B1 – Bulgarian Split Squat 2 10 75 seconds
B2 – Underhand grip Lat Pulldown 2 10 75 seconds
Alternating
C1 – Reverse Lunge from Box with Forward Reach 2 10 75 seconds
C2 – Dumbbell prone Cuban Snatch 2 10 75 seconds
Alternating
D1 – Swiss Ball Crunch 2 10 75 seconds
D2 – Reverse Crunch 2 10 75 seconds
E- Prone Cobra 2 60-90 seconds 75 seconds
HIIT 15 minutes
Goddess Stage 3 – 8 times (2 weeks) Workout A
Exercise Sets Reps Rest
A – One armed Dumbbell Snatch 3 6 105 seconds
Alternating
B1 – Dumbbell Single Leg Romanian Deadlift 3 6 105 seconds
B2 – Barbell Bent Over Row 3 6 105 seconds
Alternating
C1 – Dumbbell Single Arm Overhead Squat 3 6 105 seconds
C2 – Dumbbell Incline Bench Press 3 6 105 seconds
Alternating
D1 – Plank 3 90 seconds 105 seconds
D2 – Reverse Wood Chop 3 6 105 seconds
Body Weight Matrix
24 Squats
12 Lunges (each leg)
12 Lunge Jumps (each leg)
24 Squat Jumps
Goddess Stage 3 – 8 times (2 weeks) Workout B
Exercise Sets Reps Rest
A – Barbell Romanian Deadlift/Bent over Row 3 6 105 seconds
Alternating
B1 – Partial Single Leg Squat 3 6 105 seconds
B2 – Wide Grip Lat Pulldown 3 6 105 seconds
Alternating
C1 – Back Extension 3 6 105 seconds
C2 –YTWL 3 6 105 seconds
Alternating
D1 – Swiss Ball Crunch 3 6 105 seconds
D2 – Hip Flexion 3 6 105 seconds
D3 – Lateral Flexion 3 6 105 seconds
E – Prone Cobra 3 90 seconds 105 seconds
HIIT 15 minutes
Goddess Stage 4 – 8 times (2 weeks) Workout A
Exercise Sets Reps Rest
A – Frond Squat/Push Press 2-3 8 90 seconds
Alternating
B1 – Step Up 2-3 8 90 seconds
B2 – Dumbbell One Point Row 2-3 8 90 seconds
Alternating
C1 – Static Lunge, Rear Foot Elevated 2-3 8 90 seconds
C2 –Push up 2-3 8 90 seconds
Alternating
D1 – Plank 2-3 120 seconds 90 seconds
D2 – Cable Horizontal Wood Chop 2-3 8 90 seconds
Goddess Stage 4 – 8 times (2 weeks) Workout B
Exercise Sets Reps Rest
A – Wide Grip Deadlift from Box 2-3 8 90 seconds
Alternating
B1 – Bulgarian Split Squat 2-3 8 90 seconds
B2 – Underhand Grip Lat Pulldown 2-3 8 90 seconds
Alternating
C1 – Reverse Lunge from Box with Forward Reach 2-3 8 90 seconds
C2 –Dumbbell Prone Cuban Snatch 2-3 8 90 seconds
Alternating
D1 – Swiss Ball Crunch 2-3 8 90 seconds
D2 – Reverse Crunch 2-3 8 90 seconds
D3 – Lateral Flexion 2-3 8 90 seconds
E – Prone Cobra 2-3 120 seconds 90 seconds
HIIT 15 minutes
Goddess Stage 5 – 8 times (2 weeks) Workout A
Exercise Sets Reps Rest
A – One Armed Dumbbell Snatch 3-4 4 120 seconds
Alternating
B1 – Dumbbell Single Let Romanian Deadlift 3-4 4 120 seconds
B2 – Barbell Bent Over Row 3-4 4 120 seconds
Alternating
C1 – Dumbbell Single Arm Overhead Squat 3-4 4 120 seconds
C2 –Dumbbell Incline Bench Press 3-4 4 120 seconds
Alternating
D1 – Plank 3 120 seconds 120 seconds
D2 – Reverse Wood Chop 3 4 120 seconds
Body Weight Matrix
24 Squats
12 Lunges (each leg)
12 Lunge Jumps (each leg)
24 Squats
Goddess Stage 5 – 8 times (2 weeks) Workout B
Exercise Sets Reps Rest
A – Barbell Romanian Deadlift/Bent Over Row 3-4 4 120 seconds
Alternating
B1 – Partial Single Let Sqaut 3-4 4 120 seconds
B2 – Wide Grip Lat Pulldown 3-4 4 120 seconds
Alternating
C1 – Back Extension 3-4 4 120 seconds
C2 –YTWL 3-4 4 120 seconds
Alternating
D1 – Swiss Ball Crunch 3-4 4 120 seconds
D2 – Hip Flexion 3-4 4 120 seconds
D3 – Lateral Flexion 3-4 4 120 seconds
E – Prone Cobra 3 120 seconds 120 seconds
HIIT
Goddess Stage 6 – 10 times (2 ½ weeks) Workout A
Exercise Sets Reps Rest
A – Negative Chin Up 3 1+ 60 seconds
B – Under Hand Grip Lat Pulldown
Workout 1 10 2 60 seconds
Workout 2 10 2 45 seconds
Workout 3 10 2 30 seconds
Workout 4 10 2 15 seconds
Workout 5 1 As Many n/a
Alternating
C1 – Barbell Split Squat
Workout 1 2 10 60 seconds
Workout 2 2 8 60 seconds
Workout 3 3 6 60 seconds
Workout 4 3 4 60 seconds
Workout 5 2 10+ 60 seconds
C2 –Push Up
Workout 1 2 10 60 seconds
Workout 2 2 8 60 seconds
Workout 3 3 6 60 seconds
Workout 4 3 4 60 seconds
Workout 5 2 As Many 60 seconds
Goddess Stage 6 – 10 times (2 ½ weeks) Workout B
Exercise Sets Reps Rest
Alternating
A1 –Reverse Lung, one dumbbell on Shoulder
Workout 1 2 10 60 seconds
Workout 2 3 8 60 seconds
Workout 3 3 6 60 seconds
Workout 4 4 4 60 seconds
Workout 5 2 10 60 seconds
A2 –Dumbbell Two Point Row
Workout 1 2 10 60 seconds
Workout 2 3 8 60 seconds
Workout 3 3 6 60 seconds
Workout 4 4 4 60 seconds
Workout 5 2 10 60 seconds
A3 –Dumbbell Push Press
Workout 1 2 10 60 seconds
Workout 2 3 8 60 seconds
Workout 3 3 6 60 seconds
Workout 4 4 4 60 seconds
Workout 5 2 10 60 seconds
Alternating
B1 – Back Extension
Workout 1 2 10 60 seconds
Workout 2 2 8 60 seconds
Workout 3 3 6 60 seconds
Workout 4 3 4 60 seconds
Workout 5 2 10 60 seconds
B2 – Incline
Workout 1 2 10 60 seconds
Workout 2 2 8 60 seconds
Workout 3 3 6 60 seconds
Workout 4 3 4 60 seconds
Workout 5 2 10 60 seconds
Goddess Stage 7 – 6 times (4 weeks)
Workout 1
Exercise Sets Reps Rest
A –Barbell Squat 2 6-8 90 seconds
Alternating
B1 – Static Lunge, rear foot 4 15-20 30 seconds
B2 – Push Up 4 15-20 30 seconds
B3 – Barbell Romanian Deadlift 4 15-20 30 seconds
B4 – Dumbbell Bent Over Row 4 15-20 30 seconds
Workout 2
Alternating
A1 – Barbell Incline Bench Press 2 6-8 90 seconds
A2 – Seated Row 2 6-8 90 seconds
Alternating
B1 – Bumbbell Squat heels raised on plates 4 15-20 30 seconds
B2 – Dumbbell Shoulder Press 4 15-20 30 seconds
B3 – Step UP 4 15-20 30 seconds
B4 – Underhand grip Lat Pulldown 4 15-20 30 seconds
Workout 3
A – Barbell Deadlift 2 6-8 90 seconds
Alternating
B1 – Static Lunge, rear foot eleveated 4 15-20 30 seconds
B2 – Push Up 4 15-20 30 seconds
B3 – Barbell Romanian Deadlift 4 15-20 30 seconds
B4 – Dumbbell Bent Over Row 4 15-20 30 seconds
Workout 4
A – Barbell Sqaut 2 6-8 90 seconds
Alternating
B1 - Dumbbell Squat, heals raised on plates 4 15-20 30 seconds
B2 – Dumbbell Shoulder Press 4 15-20 30 seconds
B3-Step Up 4 15-20 30 seconds
B4 – Underhand grip Lat Pulldown 4 15-20 30 seconds
Workout 5
Alternating
A1 – Barbell Incline Bench Press 2 6-8 90 seconds
A2 – Seated Row 2 6-8 90 seconds
Alternating
B1- Static Lunge, Rear Foot Elevated 4 15-20 30 seconds
B2 – Push Up 4 15-20 30 seconds
B3 – Barbell Romanian Deadlift 4 15-20 30 seconds
B4 – Dumbbell Bent Over Row 4 15-20 30 seconds
Workout 6
A – Barbell Deadlift 2 6-8 90 seconds
Alternating
B1 – Dumbbell squat, heels raised on plates 4 15-20 30 seconds
B2 – Dumbbell Shoulder Press 4 15-20 30 seconds
B3 – Step Up 4 15-20 30 seconds
B4 – Underhand Grip Lat Pulldown 4 15-20 30 seconds
this is what I came up with for the workout. I think where it says workout (like in stage 1, it should say sets, maybe less confusing).
The formatting didn't come through very well, hope it's not too confusing.
Not sure I understand all your times...Do stage 1 work out A 8 times, do B 8 times, do the AMRAP. Stages 2-5 do workouts A and B each *4* times. Stage 6 do each workout A and B 5 times, Stage 7, there are 6 workouts - do them each 1-2 times0
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