These workouts are low impact, will keep your muscles toned, and when your doctor clears you- You will not start from the beginning! Just do what you can, and always listen to doctors limitations!
Workout 1: Go through 2-3 times as quick as you can. Whatever you have time for
*Need 5 LB weights*
20 Modified Pushups
50 Rapid Fire from your knees 5 lb weights (punch straight out)
10 Plank to Pushup R (Push up with R hand back down with R hand)-Hips still
10 Plank to Pushup L (Push up with L hand back down with L hand)- Hips still
50 Tricep Dips
20 Squat and Press 5 lb weights (squat then shoulder press weights over head)
50 Toes Out Low Pulses with 5 lb weights at chest
20 Toes Out Squat and Press with 5 lb weights
Workout 2: Go through 2-3 times as quick as you can. Whatever you have time for.
*Need 5 LB weights*
20 Basic Squats with 5 lb weights at chest
20 Lateral Lunges R with 5 lb weights at chest (feet wider than shoulder width, sink down to R, keep weight in heels)
20 Lateral Lunges L with 5 lb weights at chest (feet wider than shoulder width, sink down to L, keep weight in heels)
20 Walking Skaters with weights at chest (step R drop L foot back, Step L drop R foot back)
50 Toes Out Squatted Shoulder Press- Hold low squat, toes out and shoulder press
20 Tricep Over Head w 5 lb weights (hold weights over head drop behind head and back up)
20 Palms up Bicep Curls 5 lb weights (hold arms out to side chest level curl in to head and back out)
20 Tricep Over Head w 5 lb weights
20 Out and Back R, 20 Glute Pulse R (on all 4’s lift leg out and up, and then just pulse up)
20 Out and Back L, 20 Glute Pulse L )on all 4’s lift leg out and up, and then just pulse up)
