Hurt Foot Full Body Workout


Bird Dog to Crunch

Get on all fours on a mat. Position your hands underneath your shoulders and your knees underneath your hips, head neutral.

Stretch one arm out long in front of you while tightening your core.

Then extend your opposite leg long behind you. Pause for two counts.

Next bring in your elbow and your knee in towards your core. Your back will round as you bring them together. Squeeze your core then return your leg and arm out.

Repeat on the same side for 15 reps. Switch to the opposite side for 15 more.

Fire Hydrant to Donkey Kick

Remain on all fours with your hands underneath your shoulders and your knees underneath your hips, head neutral.

Keeping your knee bent 90 degrees, lift one leg behind you and press the sole of your foot toward the ceiling until your thigh is parallel to the floor.

Lower to the start, then immediately lift your leg, still bent 90 degrees, up and to the side, raising it as high as you can while keeping your hips square.

Lower to the start to complete one rep. Repeat on the same side for 15 reps. Switch to the opposite side for 15 more.

Bicycle Crunches

Lie flat on the floor with your lower back pressed to the ground.

Put your hands lightly on each of your temples, then bring your knees in towards your chest and lift your shoulder blades off the ground, do not to pull on your neck.

Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee. Make sure your rib cage is moving and not just your elbows.

Now switch sides and do the same motion on the other side. This counts as one rep.

Repeat for 15 reps.

Flutter Kicks

Lie on your back and extend your legs up to a 45-degree angle. Keep your tucked under your tail bone to slightly lift your back. Lift your head, neck and shoulders slightly off the ground.

Keeping your legs stick straight and glued together with your toes pointed, start lowering one leg.

Raise your lowered leg and lower the other, focusing on tightening your core.

Continue the movement, alternating between legs for 30seconds, repeat 4 times.

Push Up to Child Pose

Starting in a kneeling plank position.

Perform a kneeling push-up, then sit back onto your heels with arms extended forward into child's pose. Hold a few seconds.

Bring body forward, back into kneeling plank position. Then continue flowing with the same sequence of push-up then child's pose.

Repeat for 15 reps.

Kneeling Lateral Raise to Front Raise

Start in a tall kneeling position, holding a dumbbell in either hand by your side.

Lift the dumbbells laterally until they're shoulder height.

Then bring them back to starting position before raising them directly in front of you.

Repeat for 15 reps.

Hammer Curl to Overhead Press

Start in a tall kneeling position with your chest up and core tight.

Hold a dumbbell in each hand, palms facing each other. Curl the dumbbells up to shoulder level, and hold for a brief pause, then press them up overhead.

Slowly lower the dumbbells to shoulder level. Hold for a brief pause, then return to the starting position.

Repeat for 15 reps.

Depending on your fitness level, one time thru the entire circuit might be enough. However, if you are a more advanced fitness practitioner, you might want to repeat the entire circuit again or even a third time.

I had to undergo a small procedure on the bottom of my foot last week. As you know from a previous post, I am currently at the beginning of a body recomposition program and need to be pushing hard. Was not happy about having to be off my feet for days and possibly being set back in my training.

Off to the World Wide Web I went, to see if there was even such a thing as a workout for people with injured feet. And there actually was! I found an entire hurt foot fitness program by Caroline Jordan, a Certified Health and Fitness Coach. She specializes in helping people find safe, effective ways to exercise and how to use MOVEMENT AS MEDICINE.

Caroline has been my saving grace while my foot heals. I pick out a few of her videos to do each morning and it gets me moving, sweating and feeling great. Now that I am “back on my feet” and hitting my recomposition program again, I am going to bookmark Carolines program for the next time I have to heal. And there will be many more times, I have to have this procedure a few times a year indefinitely.

If you ever find yourself with a broken foot, sprained ankle or other lower body injury, check out @carolinejordanfitness.

Colleen Saltarelli

Colleen is an ISSA Certified Nutrition Coach, Culinary Institute of America Graduate and Your Gluten-Free Celiac Sidekick.

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Colleen is an ISSA Certified Nutrition Coach, Culinary Institute of America Graduate and Your Gluten-Free Celiac Sidekick.