Naomi
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Hi – due to work / life craziness, I’ve missed today’s workout. Would you recommend performing the upper and lower body workouts tomorrow, with interval cardio, or skip the day off on Thursday and go three days in a row? I hate being behind! TIA!
Hey there! I would make up your missed workout on your rest day 😉
I’m really not liking the upper body/lower body splits in phase 2. I prefer to work each large muscle group more individually.
Is there a specific reason for this split in phase 2?
Would it be absolutely horrible if I jumped to phase 3 training now instead of waiting another week. I can feel myself losing focus because I don’t love the workouts in phase 2 and I really want to push myself hard for the next 4 weeks.
Hey Jessica- the change in workouts structure is so that you give your body an opportunity to work a different group of muscles (all upper body/all lower body) in one workout, change things up, and get your body to continue to respond to the workouts. If you workout the same muscle groups all the time and in the same way with the same workouts or similar workouts/exercises, it won’t illicit as much of a continued response since your body will start adjusting to the workouts.
I would recommend following the program as Nicole has it laid out for bets results. That being said, whatever you decide to do based on where your head is at and how you are feeling with finding motivation or enjoyment in continuing the challenge and completing the challenge with excitement and momentum is totally up to you.
I hope this helps! Good luck with the rest of he challenge. You are almost there, FINISH STRONG!! 😀
I just did a search under your name for all the questions you posted and didn’t see one that you described, so maybe something didn’t go through when you hit the “submit” button, but glad you found the answer 😉
I cant Even find the question I just Posted about phase 2 (it’s so hard to navigate forums) but just wanted to say never mind, I just Noticed how the days were set out on the calendar.
Glad you were able to find the answer 🙂 I will keep an eye out for the question, but it may not have been posted for some reason (?)
Hi Laurie- you are correct, the Greek Yogurt s considered a Lean Protein. The amounts of portion sizes are correct, yes. It all adds up to the daily totals Nicole calls for in Phase 2.
Good luck with the challenge 🙂
I love the crunchenees of the steel cut oats. Can I have that? If yes, how I should measure? cooked ? how much?
Hi Ana- I am so sorry, this question looks like it was from a few weeks ago and was missed for some reason. The steel cut oats would be the same measurement and quantity/portion size as the other oats. They are the same thing, just cut differently so the weight in grams will be the same 🙂
Can cardio be combined into 2-3 days instead of 4 days in Phase 2?
Hey there – It’s best to follow the plan as Nicole has it laid out, but if you have scheduling issues or other reasons you feel make it necessary to combine cardio into 2-3 days, then just do the best you can wit what you have to work with. Nicole has everything structured the way it is for best results 😉
Good luck!
Hi due to time constraints can we superset any of the exercises? Thanks
Hey there- if you have to you can, but I would try to follow the plan as Nicole has it laid out. If it is inconvenient because of how your gym is laid out or time issues, etc., then just do the best you can 🙂
Hi!
In a phase 2 doing lower body and interval cardio after
If I don’t have time
Can I do them in the rest days or should be mandatory in lower body workouts .
Thank you
Also BCAAS and glutamine can we take them in rest days too or only workout days
Thank you 😊Hi Maria- it is best to use rest days for rest only, unless you need to make up cardio on your rest day, but Nicole has everything structured the way it is for the best results.
Yes, you can still consume glutamine and BCAAS on your rest days, but it’s not necessary. If you do or don’t, it won’t affect your results 😉
Hi, wich pull up assisted band do you recommend?
Thank you in advance🤗Hey there- Nicole has used a wide variety of brands and types of bands, and doesn’t endorse any particular brand but as long as it is durable and sturdy, and the right tension for what you need, it will work great! 🙂
I have a barbell attachment for rows. Which grip do I need to use for the T-Bar Row on Phase 2 Workout 3?
Hey there- if you click on the video link at the bottom of the training tab where it says “T-Bar Row” you can see the demo video Nicole posted: https://nicolewilkins.com/exercise-demo-t-bar-row/
It would a wide-grip overhand hand position 🙂
Hey guys just wanted to know if it would be ok to do les mills classes eg:bodypump, bodystep,body combat in replace of the hiit or interval sessions???
As long as you follow the protocol indicated for the cardio (duration, frequency and intensity or HR) then it is perfectly fine, yes 🙂 Good luck!
What is a laurel fly? Is it supposed to be lateral?
Thanks!
LOL, yes, type-O! It’s suppose to be lateral. I corrected it, thank you! 😉
Hey there ladies…..
I asked this question on the FB page but didn’t get many responses so someone suggested I ask my question on here.
So due to a protruding disc in my cervical spine that pinched off the nerves to my left arm in December of last year (2018)….my doctors refuse to permit me to do any exercises that require a bar on the back of my neck as well as nothing that puts my arms above shoulder height. So, no shoulder presses 🙁 I get a decent pump during my shoulder workouts (as I try to just overload them with exercises or reps) but I just feel like I’m lacking something without those presses. Can you recommend an extra exercise or 2 that would hit that same area of the shoulder as a shoulder press, without my arms going above shoulder height ???
Thank you for any suggestions…..:)Hi Lori- the movements you can do to hit your shoulder muscles without pressing overhead would be:
– front raises (dumbbells, plate weight, barbell, cables, bands)
– lateral flies (any of the above mentioned equipment)
– any variation of above exercise combinations using various hand positions and a wide variety of equipment.Unfortunately, you won’t be able to hit the same muscles in the same way as you would with a press, but that is the reason your doctor suggested no pressing movements – so that you don’t hit the shoulder muscle in a way that won exacerbate your injury.
Just do the best you can with what you have to work with, give yourself time to heal, do all the shoulder exercises you care able to do right now, and when you can safely get back to pressing, then you can gradually bull back up. Good luck! 🙂
Some of the equipment or machines happen to be too far apart in my, very busy gym. It become difficult to finish superset if I have to run from one to another and then the machine is taken.. What should I do? Can I do same exercises in straight sets ?
Hey there- absolutely, if the way your gym is set up doesn’t make it easy or convenient to do some of the supersets, then you can just do straight sets. Good luck with phase 2! 🙂
I’m 5’4, started out at 119, and I have followed through 100% now 2 weeks and I’m down to 117… I know with diets before I’ve lost a little before gaining but I know I only have two weeks left to gain before you start adding more cardio… I really don’t want to lose anymore weight, I want to gain some lean muscle.
Hey there- everyone’s body responds differently, and you may end up plateauing or gaining some before Phase 1 is over. It’s hard for me to say exactly why you are losing a few pounds while others are gaining, but my best advise to you is just follow the program as it is laid out. If you continue to lose weight and don’t want to, then stick with Phase 1 meal plan even when we go into phase 2.
I hope this helps, good luck! 🙂
I’m starting challenge on Monday. I have done my homework reading all material. But just one thing just to be sure….can we swap the healthy cookie dough recipe for one serving of fruit even though is not a starchy carb??? The grams of carbs are roughly equal.
Thanks! MariaHey there- for the swaps, you need to swap a matching macro, or an “even swap.” So you can only exchange a FR (fruit) with another FR. Although the grams of carbs may be close, the amount of sugars in fruits (simple sugars) are much higher and faster absorbing than starchy carbs (complex carbs).
Hello Nicole and trainer,
Looking ahead in phase 2, I will be traveling the start of phase 2, question on Max Burn interval cardio. At the 20 minute mark we are to start 4 rounds of 2 min level 10, then 1 min level 20, then 2 min level 10 for 4 rounds. Wondering is it level 10 x 2, level 20 x 1, level 10 x 2 min, then level 20 x 1, level 10 x 2…. x 4 rounds. This would be only 34 minutes plus 5 for cool down. Or level 10 x2, level 20 x 1, level 10 x 2, (round 1) level 10 x2, level 20…. Thanks 😊
Hey there- I will double check on this and get back with you asap 🙂
Hi, my question is if, for example, I am doing incline dumbbell presses and I can do 20lbs for 12 reps, and then I did 25lbs for 10, and then on my 3rd set I increase the DB to 30lbs but can only do 4, should I just drop set and pick up the 25lbs until failure? I don’t have a spotter and don’t want to have weights fall on my face. Silly huh? 🙂
Thanks!
SueHi Sue- I recommend going as heavy as you feel you safely can for the number of reps that Nicole recommends for the given exercise. Good luck 🙂
Hello,
I’ve added a 15lbs weight to the crunches, wear 2.5lbs ankle weights for butt-ups bicycles and dead bugs, and also put a 45lbs plate on my back for the planks but am still not feeling challenged enough. Should I also include some extra abdominal work?Hey Kristen- I would really, really try to focus on the abdominal squeeze and contraction. every single rep, you should be squeezing your abs as hard as you can, and it should burn. Abs are definitely a mind-muscle connection intensity.
Give it a try! 🙂
Hi I was in the hospital this past Mmonday I had some type of reaction
I had to rest because my heart went out rhythmas well , it threw my workout routine
Im alot better ,any suggestions before the week ends?Hey there- I hope you are OK! Suggestions for what, I am not sure exactly what you are asking. Can you please be more specific?
When doing the 21’s on the barbell curl. Do we do 7 lower, 7 full, then 7 upoer?
You wil do 7 lower/7upper/7 full
Here is the video demo (video demos are found at the very bottom of the Training Page below the PDFs, just click on the link to each exercise): https://nicolewilkins.com/exercise-demo-barbell-curl-21s/
Can we do step ups instead?
Hey! You can do modified pistol squats either holding on to something with one hand to assist you, like a Smith Machine bar, or counter top, TRX bands or even just a wall. Or you could use a Stability ball like in this exercise video demo (fast forward to about 2 min 40 sec in): https://youtu.be/SEi1iUMMZKg
I hope this helps, good luck! 🙂
Hello, could a “Cable Rope Rear-Delt Row” be done as an alternative to “Rear Delt Cable Flye” in the Training Phase 1 Day 3 workout?
Hey Kristen- no, they are not the same exercise and would not be considered interchangeable. A row and a flye both work th rear delts but they work a different part fo the rear delts and in a different way. I would find another way to do a rear delts flye if you aren’t able to do the rear dent cable flye, such as a machine flye, exercise band flye or dumbbell flye.
I hope this helps! Good luck 🙂
I have a similar question. I had to switch Friday and Sunday so I ended up with back to back rest days (Thurs and Fri). I had family in The hospital. So I did them Friday workout on Saturday and Saturday’s today. Since Mondays workout is leg day and I just did legs Saturday …Should I do Switch Tuesday for Monday to give my legs the extra day of rest?
Hey there- if you feel like your legs need an extra rest day, then absolutely listen to your body. But try to get back on schedule as best you can 🙂