Spin bike

This installment of Get With The Program is truly personal as I just finished this exact workout earlier today!

As you probably know, I’m recovering from biceps surgery  at the moment and after 6 weeks of not being able to exercise, I had to do something. So I’m on day 3 of my return to the gym – but of course I can’t use my left arm for any of the exercises!

Now you don’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 won’t matter with this workout because you’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 it’s most likely going to be a nice change of pace for you. Try it out and let me know how you do.

Exercise #1
SPIN Bike

I rode the bike today Tabata style – 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 – using the elliptical is very different when you don’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
Jump Squats

These are great because they are multi faceted – 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 – Ups

These are simple – 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 – 10 reps on each leg, then hit the floor for a set of the hamstring roll-in’s. I went through that routine also just twice. And trust me, by the end I was done!

DONE!!!!

So as you can see there’s no upper body in this workout at all. But that doesn’t mean it ‘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 shouldn’t try to go over, but simply move around.

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