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Just finished NF Basic Training


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Last Saturday I completed the 4 week NF Basic Training. And Now i have Questions

here's what I ended up with.

  • Knee push-ups: 18 - 14 - 10
  • Squats: 75 - 75 -75
  • Body Rows: 6 - 6 - 6
  • Lunges: 45 - 45 - 45
  • Plank: 2min - 2min

Now I don't know if I should move on to one of the other programs or repeat the basic training. My upper body strength is dismal, which is why I want to repeat. But If I keep doing squats and lunges the same way, my workout is going to go on forever. At how many reps do I move on to a different type of squat/lunge?

I know I can add difficulty to squats by doing overhead squats, then jump squats if necessary. But what do I do for lunges? I am clueless.

Planks... well I'm just going to keep trying for longer for now. If I can get up to 3min for both sets(without feeling like death), I'll be super happy.

Any suggestions would be awesomely helpful. Thanks!

My workout log - My Six Week Challenge Log (10/24-12/5)

The Cast Iron Skillet: a moment to buy, a lifetime to master

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Hold a couple dumbbells when you lunge. When you squat you can hold one dumbbell vertically by the plate.

Start light, at this stage it's less about how much you can possibly do, and more about seeing how your legs feel in a day or two. Watch form especially carefully.

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Guest Carjack

Progress the lower body training to more difficult movements and maybe stretch to help work on pistol squats later on.

Keep at the push ups until you get full push ups, then start doing one arm knee push ups as a supplement.

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