Okay, here's my first workout.
NROLFW -- Stage 2 Workout B
Deadlift 2x10 -- 95#
BSS 2x10e -- 15# DBs
Pull-overs 1x10 -- 17.5#/ 1x10--15# DBs (get more range with the lighter weights)
Rev. Lunges 2x10e 15#DBs
Prone Cuban Snatches 2x10 - 5#DBs (These are killer)
Crunches on Swiss Ball 2x10 BW (arms extended over head and feet on bench)
Rev. Crunches 2x10 BW
Hanna Lateral Flexions III 2x10 BW
Prone Cobras 70 sec. /75 sec.
I work out at home with a treadmill, weights, bench, step(s) and a ball. So far I can do most things. I also have a chin-up bar that I hang from -- best I can do for now.
I did 6 intervals on the treadmill with "sprints" at 7, 7.5, 8, 8, 7.5, 7 of 1 minute. Walking pace of 3.5 for 2 minutes between.
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