Naomi
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Hi, I would like to know for the slice of cheese what I need to look on the macros for the cheese, because on the exchange list dairy doesn’t say the amount of protein/carb or fat
Thanks in advance
Hey there- you can just choose any full-fat cheese slice that you like. If it doesn’t specify “low fat” or “fat free” then choose “regular” or full fat. So, anything like: muenster, aged cheddar slice, American cheese, etc.
Good luck with the challenge! 🙂
The cardio workouts that involve the track.(The End Zone, The Effort Zone) It says 800m (1 lap around track) isn’t one lap 400m?
Yep, you are correct! I will email the team and get this corrected, thank you for noticing that and letting us know! 🙂
I am doing your challenge for the first time and I am unable to access or locate the various sections of the Challenge and therefore the various graphics. This may be because I do not know where to look for them but they do not seem obvious to me. I am logged into my account as directed by the home page for the Challenge. I presume that is where the videos for the workouts are located?
Hey there- can you please email your question to: [email protected] and they can see what technical issues might be going on there? Thank you, and I hope it gets resolved soon! 🙂
Hi Nicole, could please post videos for the dumbell sumo squat and dumbell sumo deadlift. Thank you!
Dumbbell Sumo Squats (fast forward to about 5min 45 seconds into this vide): https://nicolewilkins.com/fix-your-form-5-cable-pullover-triceps-pressdown-sumo-squat/
Dumbbell Sumo Deadlifts (you will hold dumbbells in front of you the same way Nicole is holding the barbell, you will just have a dumbbell in each hand instead of the barbell as shown in the video): https://nicolewilkins.com/exercise-demo-sumo-deadlift/
Whenever Nicole has a video demo using a different piece of equipment, the exercise is the exact same, it’s just you are holding a different piece of equipment such as dumbbells instead of a barbell for example. I hope this helps! Good luck with Phase 2 🙂
Are the dumbbell squats done with dumbbells at the shoulders or below the knees ?
If you scroll down below the PDFS of the workouts, you will see that most of the exercises have a video demonstration 🙂
Here is the video demo for the DB Squats: https://nicolewilkins.com/exercise-demo-dumbbell-squat/
Hi!
I hope everyone is doing well in this crazy time.Are we doing hiit cardio on leg days?
The Hiit days fall on the leg days for phase 2.Thank you
😀Hi Ursula! I hope you are doing great, it sure looks like you are killing it! 😀
Please read below for Nicole’s recommendations about cardio. The sample cardio schedule she gives is just an example, so feel free to rearrange your cardio schedule for Phase 2 to avoid HIIT on leg days 😉
Like I mentioned on the Program Overview page, I am not assigning cardio-specific days for this program, because I want to give you some freedom to be able to choose the days you do cardio. However, here are a few rules to go by:
• If you can only train one time per day and are doing your cardio and weight training in the same session, this is perfectly fine. Just make sure to always do you cardio after your weight training workout. You want to push yourself when you weight train, and doing cardio before will sap you of some much-needed energy and you won’t be able to lift as heavy.
• Try to avoid performing HIIT cardio on leg days. These cardio workouts take more of a toll on your lower body, so I recommend doing your interval cardio workouts here.
• It is ok to do cardio on one of your rest days, but make sure to take at least one complete rest day every week.Sample Cardio Schedule For Phase 1
Monday: Day 1 HIIT Cardio
Tuesday: Day 2 Interval Cardio
Wednesday: Day 3 No cardio
Thursday: Day 4 Rest/No cardio
Friday: Day 5 Interval Cardio
Saturday: Day 6 HIIT Cardio
Sunday: Day 7 Rest/No cardioHi! Phase 2, Day 1 at home workout has Sumo Deadlifts listed twice. Is that correct?
Thank you!
That is correct, yes 🙂 Have a great workout!
What are Glute circles? It’s an exercise listed in the home workouts, but I can’t find a demo. Please include demos for all exercises.
If you go to the Training Page and scroll all the way down close to the bottom of the page under the PDF workouts, you will see links to the exercises, including the Glutei Circle: https://nicolewilkins.com/exercise-demo-glute-circles/
Hi Naomi,
Really sorry but I have printed out CARDIO Hitt and CARDIO Interval and they are exactly the same.
Please could you kindly look at them both and get back to me. I am making my own HITT version but would like to follow your HITT / Interval options.Thank you
Hi Teresa- I am not sure what documents you’re looking at, but if you look at the last 6 pages HERE you will see all the variations of cardio workouts for this challenge. I hope this helps 🙂 Good luck!!
Hello! I have been enjoying the challenge so far, but I am having such a hard time completing the cardio exercises either within the time frame (30 min) or with correct form. Every day my muscles are soooooo fatigued. They feel heavy and tired. They aren’t so much sore, though, which is weird. I have no idea how to work on this so I can work to my full potential. My runtime keeps getting slower and I end up taking 35-40 minutes to complete the cardio workouts because I take so long to catch my breath or complete the circuits. I already do the mobility exercises and I often drink the BCAA supplement. Any recommendations would be greatly appreciated!
Hi Torri! WOW, great job pushing yourself hard!! It sounds like you might be pushing yourself a bit too hard. While we encourage you to push as hard as you can, that means pushing within a manageable intensity to where you are able to complete everything. I would recommend backing off the intensity just a bit. Your muscles and body shouldn’t feel as fatigued as you are describing on a constant basis, and it sounds like your body isn’t able to recover, which can eventually lead to injury.
Try backing of the intensity just a bit. Maybe don’t run at such a fast pace so you aren’t emptying your tank where there is barley any energy left. Or try a run/walk: run for 2 min/walk for 1 min, etc. You will still get it done in 30 min, just at a pace/intensity that is more manageable.
The same goes for your lifting sessions. If you are going SO hard and intense all the time, so much so that your lifting and cardio are starting to suffer, and we’re only in week 2, if you want to have great quality workouts for the long haul, then just back off the intensity and turn your workouts down a notch or two so that you can have great workouts the rest of the challenge 🙂
I hope this helps, good luck, and please keep us posted!!
WOW! I love how you put the entire Bunz and Gunz on one document. I also did the 60 day build program. Is there any way I can get that program in the same format. It is so much easier to keep track of my workouts and MP that way. I love using the past programs when I am in between challenges.
Moving forward we will likely put the document together in PDF format for future challenges, but not for past challenges.
For Day 3 AT-home Training (dumbbells/Bands)
I’m unsure on how to do the Neutral Grip Dumbbell Floor press and the kneeling dumbbell curl.
Thanks for helping!Hi Katherine!
This is a neutral grip dumbbell floor press: https://youtu.be/rs05AtccEhg
And this is a kneeling dumbbell curl: https://youtu.be/lzZ754KSBawI hope this helps, good luck with the challenge! 🙂
Today I was following the workout for day 2 legs for bands and dumbbells.
Where it says to do 4 sets of 15 of dumb bell squat drop set..
I did a drop set of 15 reps at 30 lbs
15 reps at 25 lbs
15 reps at 20
15 reps at 15
I did this sequence 4 times
Was this correct? I sure hope so, because I about passed out when I finished that!
15 reps x 4= 60 60×4=240 squats?!WOW< great job!! It looks like here is just two drop sets of 15 reps, not 3 (where you see the 15/15 for reps) so you did a little extra, but AMAZING JOB!! 😀
What is an alternative exercise to lateral lunges.
Hey there- this is a tricky one, as there really isn’t another exercise that simulates a lateral lunge. You could just do a regular stationary lunge in its place but you aren’t getting the lateral hinge in your hip. What issue are you having with the lateral lunge and I can try to help you better?
At-home training dumbbells/bands day 6 there’s an (FST-7) after exercise band overhead triceps extension. What does that mean?
**EDIT** nevermind! Looks like somebody (me) didn’t read all the info provided. Sorry! Trying to delete this post.
No worries! Glad you found the info, best of luck with the challenge! 🙂
For the AMRAP for dips, I didn’t see a length of time or is it to fatigue?
As many reps as possible means as many reps as you can possibly physically do until you are incapable of doing any more. So yes, to failure.
Is it normal to feel more fatigue in the glute that is not working during the kickbacks? I feel like I have always done these wrong because I always feel the support leg is working harder. I have tried to focus and squeeze the working leg but I just still don’t feel it like I feel I’m supposed to. Thank you in advance for your expertise.
Hi Michelle- both glutes are working during this exercise: one leg is actively working (performing the glutei circles) while the other is supporting your hold body in a stabilized position (isometric hold). It is normal for a stabilizing muscle that is activated to feel sometimes more sore/fatigued than the actively working muscle, yes 🙂
Hello,
Can anyone recommend an adjustable dumbbell set for less than $300?
Thanks!
AnnI know this is not any help, but I have never used adjustable dumbbells before. I hope you can get some recommendations, sorry I can’t help you! Have you tried searching on Amazon or googling reviews for inexpensive adjustable dumbbells? I believe I’ve seen them before at Academy Sports, Dick’s or Walmart but have ever priced them
My hiit is 1:1 run/walk and when I finish my heartrate is 150 average max 179. The chart says 120/190, I want to do it correctly, am I suppose to rest long enough to get it in the 120s and then run long/hard enough to get it to 190?
Hi Pam- everyone’s body responds differently and your “sweet spot” heart rate zone may be a little different than the ranges provided. What is your perceived rate of exertion or intensity when you’re doing the HIIT? If you rested longer, you may not be getting as intense of a workout, so as long as you feel like you’re pushing hard, I would keep doing what you’re doing 😉 Keep up the great work!
to confirm I’m doing a superset correctly, for example, I’ll do a set of 10 pushups then a set 10 of Z presses and repeat 2x for a total of 3 sets, then rest 30-45 sec?
You got it, that is correct! Best of luck with the challenge 🙂
Hi there,
I have 1 small kettle bell and bands.
For excercises such as standing dumbell hammer curl or neutral press do you suggest in use bands or hold the kettle in the middle or use the kettle one arm at a time?Hey there- I would use the bands for this exercises 😉
Good Evening,
Are there going to video demos for the “at home” exercises? I have a bunch of questions about the exercises and it’s taking me forever to look them up on online. I know this has been a crazy time and I wanted to say thank you for adapting this plan to our current situations!
Thank you and I hope you are all healthy and safe!
Hi Jen- there are demo videos for the main at-home exercises, but not for the new exercises Nicole added last-minute so that everyone could have more options. We are so sorry for the inconvenience, but there was just no possible way to readjust the workout programs AND film video demos for each new exercise she added. What exercises do you have questions about? I can try to help you 🙂
What does AMRAP stand for?
As Many Reps As Possible 😉
I just finished my Monday Phase 1 at home workout……whew! My core is not even close to strong enough to be able to do the amount of reps for the 3 abs supersets at the end. I did what I could, but it was not many. Are there any alternatives, or should I just keep at it and see how many I can do each week?
GREAT JOB!! Definitely just keep doing what you’re doing and you will be so excited when you can do more and it’s not as hard — that means you’re getting stringer and fitter!! 😀
How do we do landmine sumo squat and and staggered stance stiff legged landmine deadlifts at home? No landmine bar.
Hi Kara! Do you have a barbell? You can use a barbell instead of a landmine, just put a hand towel in the corned and place the barbell on the towel to act as a hinge and replicate a landmine. Here is a video demo on how to set it up, though when he talks about the barbell “chewing up” the corner, if you put a hand towel in the corner, it won’t chew up your walls https://youtu.be/q98OTETkOOU
I hope this helps, good luck! 🙂