Since I am an AK on one side and a BK on the other side, I can’t do certain exercises – such as squats or lunges – without adapting some extra equipment. Of course, I can always modify and do these “more challenging” workouts either with a box or while holding on to something, but those adaptations aren’t always available. I put together a full body workout that doesn’t require any adaptive equipment. These full-body exercises move your entire body in different directions. They help you coordinate your movement patterns better and burn more calories in less time.
You can perform such workouts without any equipment, allowing you to work out almost anywhere at any time.
A few quick things you should know before you get started:
- Each of these exercises will challenge your whole body, although some are designed to focus in particular on either the lower or upper body or the core.
- You should do each move perfectly every time. These short workouts are meant to be intense, but that doesn’t mean going as hard as you possibly can each time you work out. The idea is to work hard, but to always be able to do another rep or two. It’s all about the quality of your sessions, not the quantity.
- Don’t forget to cool down. If you do a small amount of stretching throughout the day, you won’t need as much of a post-workout cool down as you would if you didn’t stretch at all. Stretching is very important, regardless of when you do it, so don’t skip it.
- If you have health issues, like high blood pressure or injuries, you should talk to a doctor first about what moves you should avoid or modify.
- Stay hydrated!!
- Have fun!
And now: the workout:
March in Place/Run in Place – 60 sec
Modified Jumping Jacks – 60 sec
Modified Push-Ups with a Twist – 60 sec
Modified Plank with Taps – 60 sec
Swimmer – 60 sec
Single Leg Lifts – 30 sec + 30 sec
Side Single leg Lifts – 30 sec + 30 sec
Supine Twist – 60 sec
Finish with a 60 second March in Place/Run in place
If needed, take a 10 second rest in between the exercises, but don’t wait too long. The point of this workout is to get a quick session and burn more calories!
At the very end of your workout, make sure you stretch, drink lots of liquid and enjoy a healthy post workout meal full of protein and carbs!
Finally, remember that this workout is probably not for everyone! I designed this routine because I know I can do it with my prostheses without adaptation. If it seems like it’s a tad too challenging, modify to your strengths! If it’s too easy, definitely challenge it by adding time to each exercise or add running in place in between each routine!
If you are just starting to work out, you got this! Take one workout at a time and trust the process! Being an amputee and attempting to work out isn’t easy, but you’ll be amazed at what your body is capable of despite missing limbs!
I challenge you to join me on this workout! Watch below.