Maureen
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I started weighted on the first set, then did only body weight after.
Do you have someone that can take a look at your form? Before finding an alternative, I would make sure that my form was spot on….if it was and I was still having problems then I would look for another exercise. Let me know
I’ve watched the videos on the difference. I just completed 60 day challenge. And now I think 2 days into this challenge I am doing it all wrong.
So three things:
1) If there is an exercise by itself with 3 sets, do you do each set of that and rest 30 secs between?
2) if there is a Superset (containing 2 exercises) do you finish the required set for each exercise, then rest, then move on to the next exercise in the superset?
3) If there is a Triset (3 exercises with three sets each) do you complete all the sets in an exercise before moving on? Or do a set of each exercise back to back, rest, and repeat?Thanks.
Ok, Let me try and answer your questions:
1. Yes, you would perform 1 set and rest, 2nd and rest and so on
2. You do one set of the first and immediately one set of the second, then rest. Continue like this for the number of sets.
3. Same concept as superset. you do exercise #1 then #2 then #3 of each of their first sets. Then rest. Then do that all over again. YOu are doing one set of the 3 exercises before resting . When done you rest and then move on to the 2nd set.Is there an alternative I can do instead of glute circles? They hurt my hips and can only get through 10ish seconds before I need to stop. I looked at the demo video and it says cable kickback for an alternative but I do not have a cable machine at home. Would a banded kickback work for this?
Can you clarify when you say it hurts? Is it like its weak and you just need to take your time and do as many as you can and slowly build up that strength. If that’s the case, I would tell you to stick with it. If you have some injury or limiting factor well that’s a different story.
So i cant do them as i dont have the strength just yet, especially the close grip ones that feel harder.
Is it better recommended to do knees down modified version or against the wall version?
Thanks!
Either way. Meet yourself where you are. If you can’t do a full push up on the knees then do it on the wall. You will be amazed at how quickly you get better. Hang in there! We all are starting from somewhere.
I hate to be that person that complains about not having enough time/energy for the workouts BUT I’m finding it impossible to make these workouts 45 minutes to an hour and I end up having to cut some of it out so I can get to work, and by the time I’m off, I barely have time or energy for the cardio. I’m getting up earlier, which is causing me to get less sleep, but any tips for getting these workouts done in an hour? I’m barely using the rest periods either (a little less than bare minimum), and I spent almost two hours on leg day! Finding adequate time (and space, none at home) to stretch is a struggle as well… Appreciate the help!
The first times performing new training workouts usually takes longer than as you progress through the plan. We are unsure of set up, sets, reps etc. But as we start doing these multiple times the time will cut down. Do the best you can.
Is there an alternative if my gym does not have a ball?
Thank you
Does it have a ham curl machine?
The Landmine Row the video shows using both arms but in the reps section it says dropset, each arm. So are we supposed to do a one arm landmine row or a regular landmine row?
I would follow what the written portion says.
Greetings,
Unfortunately I have to skip my workout tonight due to an overwhelming headache; can I double up tomorrow by doing the glutes workout in the morning and get back on track with Thursday’s upper body??
Thank you!!!
I’m sorry you aren’t feeling well. I don’t recommend doubling up. I do advise just pick it up where you left off. It’s no big deal.
Should we do mobility on rest days? Or should we be doing these after workouts? Maybe it doesn’t really matter as long as you do it a couple times a week?
Update: there is a video like everything else 🤦🏼♀️ Sorry I figured it out.NO worries. Now get to rolling 🙂
I believe I pinched a nerve in my neck at some point during Monday’s workout. I woke up Tuesday with a sore/stiff neck and upper back and by Tuesday night it was so bad I could not turn my neck or move without being in pain. I took Tuesday off a recovery day but I’m still in pain today (Wednesday).
Should I take a 2nd day of rest today and catch up this weekend, when hopefully my neck is better? Any tips or suggestions to release the tension? Thanks!
I would listen to what your body tells you to do and not sweat it. I would also see if you have a trusted chiro in the area. Mine does amazing work on things that need immediate attention.
Thank you! If we wanted to replace a meal with a shake, what would we use from the exchange list to fill the PC portion of the meal?
I’m not sure. When you use the Vegan plan, I would stick to the exchanges for each meal and the list thats provided. If it doesnt really make for a good Shake meal….Then I would do the best you can with the meals that are provided.
Is it ok to sub Karbolyn (or similar powdered carb supplement) in place of the fruit sometimes? For example, added to the post workout shake? As long as the carbs are similar? For example, Meal plan 1 – Low day calls for 22 carbs post workout and 1/2 scoop of Karbolyn is 25g of carbs…so they are fairly close…
If it’s just carbs for carbs I am sure that would be ok. I am a firm believer in food over supps when you can. SO I would suggest sticking with the meal plan if you can.
The best thing you can do when you are sore is to move your body. That might mean you go for a walk. Do some light stretching etc. It will feel worse if you aren’t active in some way. I have had times like that as well. Where it legit hurt. I did cardio to help push that soreness out.
Is it imperative that you finish all the food? Some are so big I am forcing myself to eat it. Is it like… 4 oz or less type thing, or should I eat exactly 4 oz?
If this seems to be more food for you…remember when you eat healthy food you get more of it. It will be more filling as well. I would do the best you can. It’s only day 3. You tend to feel like this in the beginning of changing things up…but you get hungry quick 🙂
Hello My name is Serena and I live in Chesapeake VA
10 mins from VA Bch is there anyone else living near by for a support buddy????Hi there! I am sure you will get some responses in here. We are happy to have you here!
If gyms have dry sauna or steam room (during a non covid time) would they be good options for recovery? This is a future question.
LOVING the program!!!
Julie
I think they are great to unwind in for sure. I always loved a good steam after a workout. Just make sure you hydrate after spending time in the the sauna 🙂
If my gym does not have the exercise balls can I use a bench for the glute workout
Sounds good to me!
Hey, Last night when I went through the lower body workout I found I am having difficulty with the lunges. Specifically the curtsy lunge, I am guessing the additional covid weight I acquired is putting a lot of strain on my right knee. Any modifications I can do or alternate workout to target that muscles being worked?
Are you doing these weighted or just body weight?
My treadmill only goes to 12%. Any suggestions on how to modify this workout when it says to do 15-13% incline? Should I increase my speed and just stay at 12%?
I wouldn’t worry about it. I am sure 12% is high as it is. If you think you can handle faster, go for it.
A stair, a box, anything raised. You are not stepping on it, just something to aim for.
Great suggestion!
Are they weighted through first couple sets or just light weight !
I would use light weight and work your way into the working sets.
