So, as you know, I’ve been restricted to only the stationary bike and seated upper body exercises to allow this angry hip flexor to heal.
But after a couple of sessions on the stationary bike, I’ve banned myself from that activity as well. After 10-15 minutes on the bike, my hip flexor was protesting, so obviously even that is not something I should be doing at the moment. Great.
After a couple of days of just lying on the couch, trying to decide how best to keep myself in shape for the next few weeks, I landed on a plan. The upper body still has a lot of muscles. I’d just work a different part of the upper body each day.
I decided to start with arms today and did a workout at home using the dumbbells I have. It was a short workout, but here’s what I did:
Every minute on the minute (EMOM) 10 bicep curls followed immediately by 10 tricep overhead extensions
3 sets of 20 reps of lateral raises and front raises
Bicep curls: Keep your shoulders down and back, bellybutton pulled in for a nice tight core. No swinging the weight! Start with your arms fully extended by your side. Bend your elbows to bring the weights up. Finish by completely extending your arms.
Triceps extension: Start with your arms directly overhead, elbows stay tight by your ears. Bend your elbows so the weights extend toward your back. Finish by straightening your arms. These are a bit tricky, but the only part of your body that should be moving is your elbow bending and straightening. You should feel the tension in the tricep, the back of the arm.
Lateral raise: Start with your arms by your side, shoulders down and back, bellybutton pulled in for a nice tight core. Raise the weights to shoulder height. Control the descent back down to your side. Don’t just let the weights drop! You should feel the outside part of your shoulder working.
Front raise: Start with the weights resting on your thighs. Keep your shoulders down and back, bellybutton pulled in for a nice tight core. Raise your arms in front of you to shoulder height. Control the descent instead of just letting the weights fall. You should feel the front part of your shoulder working.
I made this workout harder for me by increasing the volume (more reps) with a lighter weight and taking very short rest periods between sets.
Check with your doctor before beginning a new exercise program. Consider working with a personal trainer if you are new to weights to make sure your form and technique are correct to prevent injury.
Talk to me:
What is your workout for the day?