I did the first day today YAY!!!! The only thing i had a hard time with was the step ups....not that they were "hard" they were but that wasnt what I had a problem with....i felt like they were never ending 15 on each leg per set YIKES....i did it but YIKES!!! Oh and the jackknife HARD I think I did 4 the first set and may be 6 the second....oh well its better the zero My legs are allready sore
Congrats! I remember doing those step-ups and prone jackknifes in stage 1. It does get easier as you progress through the stages. I just started my first workout in stage 6 and I'm amazed at the difference between when I started and now. Keep up the good work!
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I just started today as well. I think started out with too heavy weights. I dunno. I was using the same amount when I was with my trainer a couple months ago, but since April I haven't really been doing any heavy lifting so I'm afraid I lost a bit of my strength.
But this program will sure get me back into it!!
I agree that the step ups are hard, just because of the repetition of it; 15 isn't so bad when it's just once, like in squats, but with each leg, it takes forever. I'm glad I'm onto the lower rep workouts; I just finished workout 4 of 1A, so I'm done with 12 and next time it's 10 reps. The other thing I don't like about these is that for me, I need a bit of weight for them, so I've worked up to holding 20lb dumbbells in each hand, and that's ok for the legs, I could probably handle more with legs, but hard on the arms to have that weight hanging down for so long. Don't know what I'm going to do next; maybe the shoulder barbell instead.
I agree that the step ups are hard, just because of the repetition of it; 15 isn't so bad when it's just once, like in squats, but with each leg, it takes forever. I'm glad I'm onto the lower rep workouts; I just finished workout 4 of 1A, so I'm done with 12 and next time it's 10 reps. The other thing I don't like about these is that for me, I need a bit of weight for them, so I've worked up to holding 20lb dumbbells in each hand, and that's ok for the legs, I could probably handle more with legs, but hard on the arms to have that weight hanging down for so long. Don't know what I'm going to do next; maybe the shoulder barbell instead.
I was going to say barbell, but it seems you've already come to that conclusion
yay - three of us started on the same day! Kewl, we can cheer each other on! I hope you guys aren't super sore!
The step-ups were pretty easy for me too. I used the bench-thingies they use in the aerobic classes and used three blocks underneath. It wasn't hard in a muscle-sense it was more time-consuming and tiring like I was doing an aerobic workout. I did realize after I got home that I was alternating legs on each rep so maybe that's it. Of course, I noticed today that now my quads aren't killing me so much, I'm noticing my calves are pretty sore too.
yay - three of us started on the same day! Kewl, we can cheer each other on! I hope you guys aren't super sore!
The step-ups were pretty easy for me too. I used the bench-thingies they use in the aerobic classes and used three blocks underneath. It wasn't hard in a muscle-sense it was more time-consuming and tiring like I was doing an aerobic workout. I did realize after I got home that I was alternating legs on each rep so maybe that's it. Of course, I noticed today that now my quads aren't killing me so much, I'm noticing my calves are pretty sore too.
Good luck!
Try using a higher step (ie a weight bench) so you can get the full ROM from the step-ups. You want to activate the glutes, and the lower step is not doing that much for you. Lower weights and higher step. Once you can do the higher step with lower (or no) weights, then begin adding weight.
Let's put it this way… if you go higher and then get nice and strong like that, things like 1-legged squats become easier… and what's not awsym about being able to do stuff like that?
I use what I call "elephant stands"; though there's probably an official name for them: the square red stands that have four nesting sizes. I use the second smallest, it's about 16 or 18 inches high. And the working/nonworking leg thing I have wondered about, in that it seems impossible to get up that high without using a little push from the other leg, I try to make it as small a push as possible, but I will watch that video you link to. Maybe I'm cheating more than I thought I was; do you think the step is too high?
Oops, not a video, just a link to an older thread with lots of good advice. I'm going to try the pause to slacken the back leg. I do notice that the first few reps it's easier to get up without using the back leg, then the tiredness sets in and I push some. Also, I didn't realize that the working leg stays up on the step; I have been bringing it down each time. Maybe the trick is leaving it up there and not really touching down with the back foot at all; just brushing floor, as someone said.
You could try starting at the top and lowering down… making a down+up=1rep rather than an up+down. Then you can be sure to not actually let your non-working foot rest.
They're prolly plyo boxes… or the equivalent. I use them at my gym for stepups (or did, pre-injury) and used the biggest one, and just started from the top. Huge range of motion, and no help from the other leg.
The biggest one? You mean the one that's about 4 feet off the ground?! I'm being humbled by all the women on this forum who are so fit and strong, and I thought I was pretty fit because I've been lifting for more than 5 years. But most of it was machines at the beginning, then 6 months with a personal trainer, then variations of the workouts my trainer did with me, but now I realize I have never really challenged myself. Hence, I'm getting my butt kicked with Alwyn's workouts, and I'm only halfway through stage 1!!
Oh no, I brought both feet back to the floor. And I've done all my 'A' workouts now! Well, I had enough problems with step ups so I shouldn't be surprised. I got up to 26lb DBs and felt like I got a good workout so it's not the end of the world. And yes, it was a killer going from holding those DBs to doing jackknifes but isn't that the point? Last 'B' workout tonight!
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It feels wrong to me to step on them, sort of like putting your feet up on a chair. :/ But this is probably what I should be doing, right? So far I've been using a reebok step in it's highest setting, and that does feel a bit low. It's just that the jump from the step to a bench feels a bit high, but I can't think of a good in between alternative.
Speaking of things you have to do with both legs so that the actual reps you do double, I hate the lunges. I don't know why, but that repetitive movement, step forward, lunge, step back, just bores me to death. Especially when I have to do it 20 times.
Speaking of things you have to do with both legs so that the actual reps you do double, I hate the lunges. I don't know why, but that repetitive movement, step forward, lunge, step back, just bores me to death. Especially when I have to do it 20 times.
Any good ideas on how to hate the lunges less?
No -- but I hate them too!!
Ugh. I'm just finishing up stage 1 so they're coming at the end of the workout (not sure if they reappear later on). I'm always tired by the time they come around, and they take forever b/c you have to do both legs. The whole time I'm just looking forward to the crunch sets -- they're a nice break from the monotony.
Wow. I'm surprised at the muscle stiffness that I am having after my first workout. It's not as if I haven't been doing heavy lifting - I've been doing the Slow Burn method for about 6 months and more traditional lifting before then - but I have definite stiffness/soreness from the Stage 1/A workout. Go figure! It will be interesting to see how workout B goes......
Have fun w/NROLFW. I completed it last year, and it did kick my ass many times while doing it.
BTW, step-ups were the hardest thing in the program for me to do. I have a fear of heights, and the idea of going up and down on a bench just made me dizzy. I did overcome my apprehension, but was only able to do them with the 20-lb. db's. I guess there's leftover anxiety over it in me, LOL.
stage 1 day one
My legs are allready sore 
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