How am I training with a walking boot?

Being in a walking boot means I’m limited to the types of exercises I can do. I can’t do anything that’s heavily weight bearing on my legs like squats, lunges or deadlifts. I can’t use the stair climber, elliptical, rowing machine or battle ropes. I can’t do plyometrics. I can use the stationary bike and do seated or lying upper body exercises. I’ve been doing some very light, high rep cable work while standing, like tricep kickbacks and straight arm pushdowns.

Here are my workouts for this week in the walking boot.

Chest, arms and cardio

  • Bench press 5×5
  • Incline dumbbell press 3×12
  • Machine chest flys 3×15
  • Skull crushers 3×15
  • Tricep cable kickbacks 3×20 each arm
  • Rope curls 3×12
  • Seated dumbbell bicep curls, elbows angled out 3×15
  • 20 minutes steady state cycling on the stationary recumbent bike. This is not my favorite machine so I’ve only been doing it twice a week.

Legs and core

  • Banded glute bridge 3×15 + 15 glute bridge clam shells (prescribed by my physical therapist)
  • Side lying hip abduction 3×15 (prescribed by my physical therapist)
  • Lying hamstring curls with neutral feet, light weight 8×10
  • Hip abductor machine 4×25
  • Hip adduction machine 4×25
  • Upper ab crunch, hands pointed to the ceiling 3×15 (done as a circuit with the next two exercises)
  • Dead bugs 3×30
  • Stacked leg raise 3×20 (switch which foot is on top halfway through)

Back

  • Assisted pullups 5×10
  • Straight arm push downs 4×15 (superset with the next exercise)
  • Wide grip lat pulldowns 4×12
  • Incline bench chest supported single arm dumbbell rows 3×15 each side
  • Machine single arm low rows 3×15

Shoulders, core and cardio

  • Shoulder press machine 4×12
  • Rear delt fly machine 4×15
  • Face pulls 3×20
  • Seated dumbbell front raises 3×15 (superset with the next exercise)
  • Seated dumbbell lateral raises 3×15
  • Upper ab crunch, hands pointed to the ceiling 3×15 (done as a circuit with the next two exercises)
  • Dead bugs 3×30
  • Stacked leg raise 3×20 (switch which foot is on top halfway through)
  • 20 minutes steady state cycling on the stationary recumbent bike

Can you think of any other creative exercises for me to do while I’m in the boot?

Stay fit,

Marisa

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