How to exercise in a cast?
Categories: Uncategorized.
My biggest upset about this whole thing, is how I’m now not able to train properly, and how will this affect my training and body fat loss goals.
I’ve been crossfitting for about a year now, and in that time I’ve lost 25kg over the course of the year, but it’s been in the last 3 months, that I’ve really nailed the nutrition which combined with me training 4 -5 times at my box has really seen great success at my goals. I’ve still got a way to go in terms of body fat loss. I’m sitting now at 23%, first goal is to get under 20% so I can be at a healthy body fat measurement, then we will look at where I can go for better performance as a Crossfit Athlete.
I did my first workout in a cast yesterday:
Bench Press: 5-5-5-5-5 (33kg)
Complete 3 rounds of
10 x Left side Bent-over Dumbbell Row (12.5kg)
10 x Right side Bent-over Dumbbell Row (12.5kg)
10 x Tricep Dips off bench with 1 bent leg supporting.
Then
3 x 10 situps with 10 secs rest in between
Keen for more inspiration with regards to upper body workouts if anyone has some ideas?
Imagine workouts will consist of a lot of bench press, shoulder press, pushups, tricep dips, pullups (assisted), bent over dumbbell row, maybe more isolated movements like bicep curls, and tricep kickbacks.
I would like to come out of this stronger in my upper body so that I can do better burpees (requires a great push-up), and be able to do strict pullups.
We’ve got a pull-up bar, and have ordered some rings which will help me to do ring rows, ring push ups, and work on muscle up progressions, and pull ups with part of my body resting on floor. We have a bench, a bar, plates, and dumbbells at home too which will help.
Found this the other day: Pistol in a leg cast (there’s no way I can do this (yet) but it’s a worthy goal)
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