*This post has been written as part of the GoodLife Fitness blog ambassador program. All opinions expressed are my own.
Are you suffering from an injury and can no longer participate in your sport of choice?
Don’t become a couch potato and use it as an excuse to hibernate, keep moving that body! There are many ways and activities that you can continue to exercise even if you are injured. Obviously you must use common sense and make sure you Dr is ok with it.
For me I have a navicular stress fracture and was non weight bearing and on crutches- BUT that did not mean my arms were broken.
Here are just a few exercises I did from the comfort of my living room. Grab a chair and some Dumbbells
this is a great shoulder exercise doing 3 sets of 12 reps.
Then I moved onto biceps and triceps
I also do hammer curls and alternate cross body bicep curls.
I have my cast off now so I was so stoked to take my boot to GoodLife Fitness for a proper upper body workout.
Here is what went down today, it was a doozy!
Barbell curls 30lbs 3 x 12
Hammer curls 20lbs 3×12
Side lateral raise to a T 7.5lbs 3×12
Front raise 7.5lbs 3×12
Shoulder Press 17.5lbs 3×12
Seated dual pulley cable row 55lbs 3×10
Straight arm pull down on cable machine 30lbs 3×10
Seated lat pull down 65lbs 3×10
Rock it Machine bicurls 65lbs 3×10
Rock it Machine shoulder press 40lb 3×10
Rock it machine dips 40lbs 3×10
Assisted pull ups 3×8
ABS and GLUTES
Rock it Machine Abs 40lbs 3×10 (front and obliques)
Leg raises 3×15
Donkey Kicks 3×15
Glute bridges 3×15
These were all done in my boot and I made no excuses. I have yet to be told I’m non weight bearing again so I will continue to work my upper body to death. I can’t do cardio so I’ll just lift weights faster with little rest between sets. I was super sweaty today so I definitely burned calories.
So if you are injured and can’t get to the gym, run, spin or do any heavy lifting – there is always a substitute and a way to modify exercise. Don’t hibernate and get fluffy, figure out what works for you. Go online and research exercises that will work with whatever injury you have. Stop making excuses and stay positive. Injuries go away, fat stays longer!
Let’s keep motivating and inspiring each other. Injured or not – WE GOT THIS! We will be back , stronger and fitter than ever.