I recently created a list of exercises which can be used by an injured person who is unable to put any weight their arms. No Burpees, No Push-up, not even Planks. This workout is a Functional Fitness workout utilizing exercises which do not require load bearing weight on an arm.
Note: injured people exercising should do so with consultation with medical professionals
NEEDED EQUIPMENT: Physioball
CIRCUIT #1
10 – each side – Side Lunge
20 Slaloms
20 Leg Raises
X2
CIRCUIT #2
30 seconds each
Physioball 1 Leg Sit-ups (left leg)
Physioball Bridge
Physioball 1 Leg Sit-ups (right leg)
Physioball Bridge
CIRCUIT #3
Do 1 minute each, then 45 seconds each, then 30 seconds each (3 rounds)
Ankle Jumps, Rowboats, Squat Jump, V-Sit, Wall Sit, Scissor Kicks, Ice Skaters
CIRCUIT #4
30 seconds 45 Degree Sit
10 – each side – Lunge Twists
X? (at least two rounds)
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