Be Empowered: My Non Weight-bearing Workout

I started this work-out about 1.5 weeks post-op. Remember, at the beginning of your healing, it is important to rest and keep your leg elevated at heart level as much as possible.

The trick to a good workout is to not take breaks longer than 10 seconds between each exercise and 60 seconds between each round.  My workout lasts 45 minutes and makes me sweat.

Tips for Success:

• Use music that will pump you up. Google Play, a free app by Google, has a fantastic selection of playlists. My favourite playlist is "Drop-a-Beat Workout".
• Take your time with every movement.  Don't rush and don't loose your form.
• This work-out is harder than it looks if you're non-weight bearing.  You end up using more core because your foot can't touch the ground.
• Use a weight that challenges your muscles.  The last couple reps should be difficult.  That's when you know you're doing it right.
• Be careful of your casted leg. It's easy to switch exercises and then accidentally move the wrong way and loose balance or hit it on something.
• Time yourself. Try to improve your time in the future with smaller breaks between reps.
• Don't get discouraged.  If you can't do it all, that's okay.  We all started somewhere.  Just know that everyday you exercise, you're stronger than the day before.
• Create a visual.  Make a big "X" on your calendar for everyday you complete your workout.  The more "Xs" you see, the more you'll want to add another.
• If you're a sweater like me, take a blow dryer on the cool setting to your cast afterwards. Sweat may cause mold and mildew which can lead to infection.
• Grab a water bottle, stay hydrated.

Start

The push-up is my all time favourite exercise. Not only is it great for strengthening your core, chest, arms, back and shoulders but it can also add an element of cardio. This workout contains 108 push-ups.

Round 1
12 push-ups
12 one-legged squats
20 ticep dips - swap with overhead tricep extensions
20 shoulder presses
Repeat 3 times
If you want more, add 20 chest presses x3

one-legged squat

one-legged squat

push-up

push-up

tricep dip

shoulder press

Round 2
20 bent over one arm rows - each arm
12 bicep curls - each arm
8-12 rotator raises with double fly press
12 push-ups
Repeat 3 times    

If you want more, add 12 tricep pushups x3

                               

bent over row

bicep curl

rotator raise

rotator raise

pec deck

Round 3

20 standing or on your knees side leg raises (you can do both legs if on your knees)

20 standing or on your knees side leg kickbacks

30 sit-ups

15 oblique sit-ups - each side

12 push-ups

Repeat 3 times  

If you want more, add 24 Russian twists (12 each side)

standing side leg kickbacks

standing side leg raise

sit-up

oblique sit-ups

Keep going for as long as you can.  Hopefully this will keep you busy for a good amount of time and take a really hot shower when you're done and don't get your cast wet!!!!!!

If you want more, check out my Non Weight-Bearing Workout Foot 2