Workouts you can do with an injured foot or leg

Hey everyone! I am sorry for the lack of postage. I have been wanting to write about injury and recovery and not food, so that is the this post is going to be. After weeks (months?) of feeling pretty anti-cooking and just making simple staples like paleo waffles and meat salads and pesto “pasta” dishes, I am finally ready to get creative in the kitchen. With this injured foot, I really have no excuse to not devote some time to making new and interesting meals. I am still working hourly to not get sad about my foot, but it is getting a bit easier. I have been working on those goals I mentioned:

  • Read Outliers.  Pretty good; it appealed to my inner super-liberal. It essentially is a reminder that great success is a combination of hard work, smarts, seizing opportunity, and luck. I think his main point is to not forget that many successful people come from privileged backgrounds and their success was not 100% “self made.”
  • Begin studying for the NASM personal training certification. (This is obviously a work in progress.)
  • Watch the CrossFit Games. More today and tomorrow! Y’all gotta watch. It is INCREDIBLE what these athletes are capable of. I can’t wait to get back in the box!!!!
  • Watch Pretty Little Liars
  • Go to the movies
  • Keep sending obnoxious emails This put me into contact with a professor at UC Davis that studies anthropology, specifically the paleolithic period. We chatted on the phone for a while about the Paleo diet. He was super into “rabbit starvation” and the importance of eating fatty meat for our ancestors. Fattier cuts of meat (remember, at the time, all this meat was grass fed) contained the calories, fatty acids, and fat soluble vitamins necessary for life. If the cavemen had only subsisted on rabbit and small, low-fat game, they would die – even if they were meeting their calorie and protein needs.
  • Get back into reading Al Jazeera and the news. (I am gonna do this….. in 5 minutes after this post).
  • Go volunteer places. (I haven’t actually done this yet, but I looked up opportunities and have marked my schedule for feeding the hungry with Davis Community Meals on Tuesdays!)
  • Read more about starting your own business. 
  • Do at least 30 minutes of physical activity a day. This has been key in keeping me happy and sane. As well as making sure I am outside at least 2 hours a day.

As it turns out, you CAN work up a mean sweat even when you can’t use your feet!

ew, yes, that is sweat on my lip. 

Whether you are injured or not, these workouts are hard, but entertaining. I welcome you all to try them out and let me know how they go. They will help you get abs of steel, triceps of a god, a firm booty, and the ability to do pushups and pull ups like a man an asexual fitness beast.

Workout #1

AMRAP (as many rounds as possible) in 20 minutes

  • DB (dumbbell) shoulder press, 20 lb, 12 reps, left arm
  • DB shoulder press, 20 lb, 12 reps, right arm
  • 1 minute ab work (V-ups, sit ups, alternating toe touches)
  • pull ups, to failure
  • 1 minute booty kick backs, left leg
  • 1 minute booty kick backs, right leg

Workout #2

8 minute tabata, 50 seconds work, 10 seconds rest

  • 1 minute pushups (on your knees if you can’t use feet)
  • 1 minute ab work (V-ups, sit ups, bicycles, V-holds, toe touches)

12 minute tabata, 50 seconds work, 10 seconds rest

  • 1 minute tricep dips (I used two chairs as the hand support)
  • 1 minute booty kick backs, left leg
  • 1 minute booty kick backs, right leg

That thing on my arm is a BodyMedia, which tracks calories burned, heart rate, sleep time, etc. I am wearing it for the internship/job that I have yet to tell y’all about, which I will soon! In my next post, I want to show you what this little gadget has been teaching me about my lifestyle and fitness. There are graphs!!!

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10 responses to “Workouts you can do with an injured foot or leg

  1. Could be useful… my quad is buggered…

  2. Get it girl!!! Way to still find a way to work out with an injury! You are awesome!

  3. Nice! Hope the foot is feeling better :)

  4. Oooh Max had a bodymediafit for a bit – this was like 2 years ago and there were definitely some bugs in the program!

    This looks like a great workout!!!!!

  5. yes, nice work lady! we definitely know what its like to try to work out injured. You just gotta switch things up. Hope your foot heals soon. Hugs!

  6. good to see you’re still workin’ up a sweat! my back has been getting a little better in the last few days because i’ve made it a commitment to sit as little as possible. hahaha! keep up the good work!

  7. Wonderful blog & good post.Its really helpful for me, awaiting for more new post. Keep Blogging!

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