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:

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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.

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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 😀 :

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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.

siderow

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.

expushup

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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 😀

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?

  2. E. Jane

    I was going to ask the same question as Beverly. Your waffle topping looks delicious, and I’m wondering if you buy it that way or work some magic with regular blueberries.

    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!

  3. Kim

    This workout look like one that I’m going to need to try!! I pinned it (with a picture of the waffle – oops!) so that I can come back and do it.

  4. 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.

  6. 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.

  8. 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!

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