Upper Body Only During Injury

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Upper Body Only During Injury - JEFIT

Upper Body Only During Injury

AUTOPLAY

General

Beginner

Body

Plan Details

The Upper Body Only During Injury routine by JefitTeam is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.

This 3-day beginner/intermediate upper body and core routine is ideally for those individuals working through a lower body injury. I actually designed this program for myself when my right foot was in a orthopedic boot for a possible stress fracture. All workouts are interval-based so you'll move through a series of seated or kneeling exercises that target the upper body and core. The idea is to do this 3x a week to help maintain strength levels until you are back at 100%. Each subsequent workout is a bit more challenging than the previous session. The time under tension is increased by 5-seconds. In Day 2 of the program, a second abdominal exercises is introduced. The routine is designed to move through 3 circuits involving 6-7 exercises in a continuous fashion in order to keep the heart rate elevated. **NOTE: Do not perform the dumbbell shrug exercise standing, make sure your seated while performing it. Most of the exercises require a dumbbell. Good luck - and give plenty of time in order to come back fully from your injury. Stay Strong, MICHAEL WOOD, CSCS Jefit Team Member

Routine detail

Tue

Workout 1

Est. 17 min

18 exercises

Dumbbell One-Arm Row

1 Set

Dumbbell Deep Push-Up

1 Set

Plank

1 Set

Dumbbell Seated Alternating Shoulder Press

1 Set

Dumbbell Seated Bicep Curl

1 Set

Dumbbell Shoulder Shrug

1 Set

Dumbbell One-Arm Row

1 Set

Dumbbell Deep Push-Up

1 Set

Plank

1 Set

Dumbbell Seated Alternating Shoulder Press

1 Set

Dumbbell Seated Bicep Curl

1 Set

Dumbbell Shoulder Shrug

1 Set

Dumbbell One-Arm Row

1 Set

Dumbbell Deep Push-Up

1 Set

Plank

1 Set

Dumbbell Seated Alternating Shoulder Press

1 Set

Dumbbell Seated Bicep Curl

1 Set

Dumbbell Shoulder Shrug

1 Set

Thu

Workout 2

Est. 21 min

21 exercises

Dumbbell One-Arm Row

1 Set

Dumbbell Deep Push-Up

1 Set

Plank

1 Set

Barbell Ab Rollout (Kneeling)

1 Set

Dumbbell Seated Alternating Shoulder Press

1 Set

Dumbbell Seated Bicep Curl

1 Set

Dumbbell Shoulder Shrug

1 Set

Dumbbell One-Arm Row

1 Set

Dumbbell Deep Push-Up

1 Set

Plank

1 Set

Barbell Ab Rollout (Kneeling)

1 Set

Dumbbell Seated Alternating Shoulder Press

1 Set

Dumbbell Seated Bicep Curl

1 Set

Dumbbell Shoulder Shrug

1 Set

Dumbbell One-Arm Row

1 Set

Dumbbell Deep Push-Up

1 Set

Plank

1 Set

Barbell Ab Rollout (Kneeling)

1 Set

Dumbbell Seated Alternating Shoulder Press

1 Set

Dumbbell Seated Bicep Curl

1 Set

Dumbbell Shoulder Shrug

1 Set

Sat

Workout 3

Est. 23 min

21 exercises

Dumbbell One-Arm Row

1 Set

Dumbbell Deep Push-Up

1 Set

Plank

1 Set

Barbell Ab Rollout (Kneeling)

1 Set

Dumbbell Seated Alternating Shoulder Press

1 Set

Dumbbell Seated Bicep Curl

1 Set

Dumbbell Shoulder Shrug

1 Set

Dumbbell One-Arm Row

1 Set

Dumbbell Deep Push-Up

1 Set

Plank

1 Set

Barbell Ab Rollout (Kneeling)

1 Set

Dumbbell Seated Alternating Shoulder Press

1 Set

Dumbbell Seated Bicep Curl

1 Set

Dumbbell Shoulder Shrug

1 Set

Dumbbell One-Arm Row

1 Set

Dumbbell Deep Push-Up

1 Set

Plank

1 Set

Barbell Ab Rollout (Kneeling)

1 Set

Dumbbell Seated Alternating Shoulder Press

1 Set

Dumbbell Seated Bicep Curl

1 Set

Dumbbell Shoulder Shrug

1 Set

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Upper Body Only During Injury

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