I'm going to attempt to help us all get started Monday morning with at least half a clue.
Stage one is is broken into days A and B. You will do each of these workouts a total of 8 times over the next six weeks or so. Ideally, you'll be lifting three times per week on non-consecutive days (M, W, F, for example). Monday would be workout A1, Wednesday workout B1, and Friday workout A2. The next week you would have two Bs and one A.
So, Monday rolls around and you roll out of bed, ready to tackle workout A1. What exactly does that entail?
- Exercise A - Squats. 2 sets of 15 reps, with 60 seconds of rest in between and after sets. Choose the weights that work for you - heavy enough to be a real challenge, but not so heavy that you can't complete the reps in good form.
- Exercise B - alternatings sets of push-ups (modify to the hardest you can do with good form throughout) and seated rows*. Again, 2 sets of 15 reps each, with 60 seconds of rest in between each set. What this actually means:
- perform 1st set of 15 push-ups; rest for 60 seconds.
- perform 1st set of rows; rest for 60 seconds.
- perform 2nd set of 15 push-ups; rest 60 seconds.
- perform 2nd set of 15 rows; rest for 60 seconds. move on to exercise C.
- Exercise C - alternating sets of step-ups** and prone jackknife***. For the step-ups, it's 2 sets of 15 reps each. The prone jackknife, however, is 2 sets of 8 reps. In practice, exercise C looks like this:
- perform 1st set of 15 step-ups; rest for 60 seconds.
- perform 1st set of 8 prone jackknifes; rest for 60 seconds.
- perform 2nd set of 15 step-ups; rest for 60 seconds.
- perform 2nd set of 8 prone jackknifes; rest for 60 seconds. WORKOUT COMPLETE
* Seated Rows - This only works in a gym environment. If you're working out at home, or simply in a dumbbells-only scenario, you can substitute bent-over rows, or even one-arm rows if you prefer.
**Step-Ups - PLEASE learn how to do these right! Protect your knees. They're the only pair you're ever going to have, unless you have really good insurance. The following video gives some helpful advice on how to do them safely, and also offers some add-ons for those of you that might be ready for more of a challenge.
*** Prone Jackknife - Another one that definitely needs some explanation. Don't be fooled by the guy in the video - he makes it look easy.
If you have any questions about certain exercises, I highly recommend searching YouTube for some video demonstrations, especially the Livestrong videos. They are professionally done and very informative.
So, that's it from me today! I'll be back before Monday with a breakdown of your B workout, never fear. Do you have any questions that I can, in my bumbling way, help you answer? (Insert standard disclaimer here that I am not a professional anything.)