Get With The Program: The One Armed Bandit Workout
This installment of Get With The Program is truly personal as I just finished this exact workout earlier today!
As you probably know, Iâ€™m recovering from biceps surgeryÂ at the moment and after 6 weeks of not being able to exercise, I had to do something. So Iâ€™m on day 3 of my return to the gym â€“ but of course I canâ€™t use my left arm for any of the exercises!
Now you donâ€™t have to have an injury as serious as mine to avoid upper body exercises. Perhaps you strained your shoulder, or hurt your hand, or maybe you have a bad case of tennis elbow. All those ailments wonâ€™t matter with this workout because youâ€™ll only be using your lower body – and just one hand at times to hold on to a piece of exercise equipment.
This workout should take you about 45 minutes and itâ€™s most likely going to be a nice change of pace for you. Try it out and let me know how you do.
I rode the bike today Tabata style â€“ meaning I alternated various riding positions; Sprint, Seated, Hill, Standing for 20 seconds of high intensity, followed by a rest period of 10 seconds, and then back to high intensity, and so on – repeated for 10 minutes. Work within a range that you feel comfortable with – and make sure you sweat.
Exercise # 2
Hands Free Elliptical
Let me tell you â€“ using the elliptical is very different when you donâ€™t hold onto the handles, it really challenges your balance and forces you to stabilize your body. Once again I performed intervals, this time alternating between high resistance and slow pace for 30 seconds, followed by easy resistance and a fast pace for another 30 seconds. My total time was 10 minutes.
Exercise # 3
One Legged Leg Press / Calf Press
With light weight, I placed one foot on the platform and pressed out 20 reps, then switched legs. Instead of just waiting to do the next set, I immediately performed a set of calf raises for 25 reps. I went through that circuit for 3 sets total.
Exercise # 4
These are great because they are multi faceted â€“ they build muscle, endurance and stamina, train your cardiovascular system and burn a boat-load of calories. Two sets of 25 and I was spent.
Exercise # 5
V â€“ Ups
These are simple â€“ I of course reached up with only arm, and performed 3 sets of 15 reps with about 30 seconds rest between.
Exercise # 6
One Legged Deadlift / Swiss Ball Hamstring Roll In
These are two of my favorite exercises. I first did the deadlifts â€“ 10 reps on each leg, then hit the floor for a set of the hamstring roll-inâ€™s. I went through that routine also just twice. And trust me, by the end I was done!
So as you can see thereâ€™s no upper body in this workout at all. But that doesnâ€™t mean it â€˜s not productive or a great addition to your program. Interestingly, when you train your lower body, it actually influences and helps you maintain mass in your upper body due to the various hormones being released.
Remember – an injury is an obstacle that you shouldnâ€™t try to go over, but simply move around.
All information contained within this site, Angry Trainer Fitness.com, is for informational purposes only.Â Itâ€™s not intended to diagnose, treat, cure, or prevent any health problem â€“ nor is it intended to replace the advice of a physician.Â No action should be taken solely on the contents of this website.Â Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.
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