PRE-ACCIDENT ROUTINE DESIGNED BY PERSONAL TRAINER:
Weights:
deadlifts (15 lb) x15 reps
squats (20 lb) x15 reps (or Tabata squats )
bent rows with dumbells (15 lb) x15 reps
chest press on Stability Ball (10lb) x15 reps
chest flys on Stability Ball (10 lb) x15 reps
standing (balance on one leg) reverse fly (10 lb) x12 reps
single-arm tricep kickback on Stability Ball (8 lb) x12 reps
single-arm tricep crossover on Stability Ball (8 lb) x12 reps
Russian twist with medicine ball (10 lb) x12 each side
Bench step crossovers x20 each side
Crunch, Reach, Pass with exercise ball
Knee rollout
Elbow plank with twist
Repeat x2
* NOTE: This was an advanced workout designed for me by a certified personal trainer. Do not think you can just get off the couch that you’ve been sitting on for 100 years and dive right into this workout. I am not responsible for any injuries okay!
If you would like to do this workout, you can do it with less dumbell weight and less reps, and be very careful with the three core exercises at the end, especially if you have lower back injuries.
