Top Menu

For the past week, I have been suffering from a shoulder injury. I am doing my best to be patient and allow the injury to heal before doing any upper body exercises that involve using that arm. In my next blog post, I will write more about the steps I am taking to recover, and about some interesting things I have learned.

In the meantime, here is a bodyweight workout that I did that didn’t aggravate my shoulder. I modified the last exercise into a 6 count since I cannot do push ups at the moment:

Format: HIIT 50/10. Timer is set for 1 minute. Rest the first 10 seconds then do as many reps as possible during the last 50 seconds. Remember to maintain good form while doing each exercise. Do each of the exercises as a circuit then repeat 1-3 more times!

The exercises:

  • Lunge choppers x3 / knee (Left)
  • Lunge choppers x3 / knee (Right)
  • One-arm press up / plank side knee tuck (Left)
  • One-arm press up / plank side knee tuck (Right) – Note: I just did my left side
  • Hip press / leg abduction (Left)
  • Hip press / leg abduction (Right)
  • 8-count bodybuilders – Note: I modified these into a 6 count by eliminating the push up and went onto one arm when moving into the plank

Description of exercises:

Lunge choppers x3 / knee

  • Step back with your left leg into a lunge with arms out in front
  • Bring arms down to your right
  • Bring arms back up to the middle then down to your left
  • Bring arms back up to the middle then down to your right again
  • Bring your left knee up as you move your arms back to your left
  • Continue the exercise for the remainder of time then move to the other side for the next round

One-arm press up / plank side knee tuck

  • Begin lying on your stomach
  • With you left hand by your chest, push your upper body up
  • Push your hips up to get into a plank
  • Tuck your left knee out to the side
  • Return to the starting position by reversing the movements
  • Continue the exercise for the remainder of time then move to the other side for the next round

Hip press / leg abduction

  • Begin lying on your back with your right knee bent with your foot on the floor and your left leg extended
  • Push your hips up pressing down with your right leg and allow your left leg to raise
  • Move your left leg out to the side then back in
  • Lower back down to the starting position
  • Continue the exercise for the remainder of time then move to the other side for the next round

8-count bodybuilders

I am not able to do the full exercise at the moment so click here for the link that shows how to do it.
The 6-count version that I did eliminated the push up and I only used one arm when in the plank position.

About The Author

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>


This site uses Akismet to reduce spam. Learn how your comment data is processed.

Close