Non Weight-Bearing Workout Foot 2

Each round is repeated three times. This workout is designed to use your larger muscle groups and heaviest weights in round one, smaller muscle groups and lighter weights in round two and end with core.  If you complete 12 reps, your dumbbell weight should be heavy, 20 reps can be lighter. The last few reps should be difficult.

If you would like to invest in some weights, I recommend the PowerBlock Sport 2.4 Dumbbells because you can choose your weight 3-24lbs in three pound increments. They can be purchased at Canadian Tire.

Instead of a bench press, I used a step because it is low to the ground, making it safer to maneuver around. You can modify exercises to sit on a chair or the ground.

I also recommend a thick exercise mat because it is easier on the knees. I purchased mine at Amazon

Click on the exercises below to view how to correctly do each one.

Round One
Chest, Back and Shoulders
12 single leg push-ups		12 single leg squats (hold onto your crutches)		Then choose three…
Chest		Back		Shoulders
20 chest press		20 one arm dumbell row, each side		12-20 seated bent-over rear delt raise
12-20 fly press				12-20 shoulder press
12 around the worlds
				Repeat two more times…

Round Two
Triceps, Biceps and Shoulders
12 single leg tricep push-ups		12 single leg squats (hold onto your crutches)		Then choose three…
Triceps		Biceps		Shoulders
20 tricep kickbacks		12-20 concentration curls		12 rotator raise (with 2 pec decks option for more burn)
20 tricep dips		12-20 seated inner bicep curls		12-20 seated side lateral raises
20 overhead tricep presses		12-20 seated hammer curls		12-20 seated front shoulder raises
20 cobra tricep extensions
12-20 lying tricep extensions
				Repeat two more times…

Round Three
Core - add ankle weights for more intensity
Choose five…
12 push-ups with one foot on step		30 3/4 sit-ups		30 oblique crunches (15 per side)
24 plate twists (12 per side)		20-30 cocoons		20 rear leg raises
Plank with leg raised or crossed over x 1min		30 sit-ups with oblique twists		12-20 lower back curls
20 bottoms up		30 bicycle crunches		30 dead bugs (15 per side)
30 reverse crunches
				Repeat two more times…