NROL workout B

The end of the heat and humidity is in sight now!  Humidity was only 70% today, which is less, but still pretty sticky.

Breakfast today:


I worked for a while and then went for my morning ride.  I took another shot of the canal and how high the water is.


I do like to stop at this spot frequently and take pictures and I looked back in my files to see if I could find one from earlier this year with lower water levels, but found this one instead 😀 :


That shot was from March.  Brrr…..

For the rest of the day, I ate pretty much exactly the same thing as yesterday except breakfast, so I will spare you those photos.  Instead, on to more of NROL!

Here is workout B of the first stage and how I put it together:

Exercise Set/Reps
Side Plank 2 x 30 second holds
Side Plank with row 2 sets of 10
Elevated explosive pushups 2 x 8
Stability ball hip extension 2 x 15
Pushups 2 x 10
Split Squat 2 x 15 (each leg)
Split Cable Row 2 sets of 15

The side plank with a row is interesting.  You do a side plank and with the arm that is in the air, pull a low cable for a row.  I use my resistance bands for this.    It is a dynamic stability exercise and works balance as well as core.


image source

The explosive pushup is where you push off from a pushup position so both hands leave the floor or, in my case, the elevated bench so that I am at an incline.


image source

I am not strong enough yet to do them from the floor position, but I will be eventually.  😉

There is also a metabolic workout to be done, but I do biking right now and don’t do the metabolic workout. Think of it as a HIIT workout. I also do my own warmup, which is actually pretty similar to the one described in the book. Since I have used NROL in the past and also Rachel Cosgrove’s book (she Alwyn’s wife) – they achieve the same thing.


Tonight is mother/daughter night!  Off to have fun 😀

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13 thoughts on “NROL workout B

  1. Beverly

    I keep meaning to ask…where do you get your waffle topping? Do you make it yourself?

    1. Lori Post author

      It is so easy – just 1 cup of frozen blueberries heated up. Mix 1 tsp of cornstarch with 1 tablespoon of cold water. Add to blueberries and heat until thick. I *always* use Wyman’s frozen blueberries. The best!

  2. debby

    I love the canal shots? I always wonder–do you have problems with mosquitos near the water?

    Those side planks look very challenging! Just plain planks are challenging enough for me right now, but I like the benefits you describe for those–I might have to add them eventually.
    debby´s last blog post ..The Queen and her Beaux

  3. Cammy@TippyToeDiet

    Nice set! I do my explosive push-ups off the squat rack bar. My ground-based push-ups aren’t very explosive–a couple inches, at best. 🙂 I’ve had to give up the side planks for now. I noticed a lingering backache when I include them, so I must not have the right form or something. I’ll try them again someday.
    Cammy@TippyToeDiet´s last blog post ..One Simple Question to Keep Yourself Honest

  4. Kaki Bennett

    Planks are SUCH good exercise. I love that you don’t need any gadgets or clothes for it…Just do it! My upper body and core are where I really need the work, too. Each time I turn on the shower, I try to do a plank or push-ups until the water heats up. Not long, but it’s better than nothing!
    Kaki Bennett´s last blog post ..Ice-cream and a parrot

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