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February 26, 2013

Armed and Dangerous

Before my foot surgery I had a varied workout routine including running, yoga, and a Jillian Michaels DVD. Right now I can't do any of those and have limited ability to use my legs. I have been alternating arms and core each day. Generally I think it is much more effective to do more dynamic exercises that workout multiple muscle groups at one time but this is what I can do right now.

Here I've combined my favorites, trying to make sure I hit chest, shoulders, and back as well as biceps/ triceps. My reps are kind of high because I've been doing these several weeks with just the dumbbells I have at home (5lbs and 10lbs). The general rule for weight lifting is you shouldn't be able to lift the weight one more time more than your last rep. Usually 8- 15 repetitions with 2 - 3 sets. However I just read that you can have the same effects with higher reps 20 - 25 with lower weights. For me, my exercise has to be challenging but not so much that I'm miserable and don't want to come back to it next time. So this is what works for me.

Always be sure to protect your back by pulling your belly button toward your spine and keep your shoulder blades low. I try to envision putting them in my back pocket.

Armed and Dangerous

Posted by Sarah on February 26, 2013 9:09 AM

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