Top 9 Upper Body Cardio Workout Moves (Great for Leg Injuries!) | BJ Gaddour
Video taken from the channel: BJ Gaddour
My workout split day 2Max effort lower body/ post injury squats
Video taken from the channel: Cailer Woolam
Hurt Arm, Wrist, Hand, of Finger Workout Video. Exercise You Can Do with an upper body Injury.
Video taken from the channel: Caroline Jordan
6 Workouts For Upper Body Injury | Working Out With Broken Arm
Video taken from the channel: Hip Shake Fitness
How To Recover From Any Injury (5 Science-Based Steps) | Science Explained
Video taken from the channel: Jeff Nippard
Hurt Foot 30 Minute Total Body Workout. Stay active and Stay Positive While Recovering from Injury.
Video taken from the channel: Caroline Jordan
Cardio workout on a chair 1 (for people with bad/weak/injured knees)
Video taken from the channel: Olga Kobzar
Depending on your situation (and doctor’s orders), you may be able to swim, which is a great way to work your body without pressure on the joints. Seated Exercise. You may be able to do light training with your lower body from a seated position (with your doctor’s okay).
Exercises that will best aid in a fitness routine during a lower body injury include Seated Exercises – These are some of the best exercises to do because they don’t require stress on a lower body joint that may be too weak to support any weight.Try a new workout while your injury heals. For example, if you sprain your ankle, exercise your arms instead. If you hurt your shoulder, work out your legs by walking. After you have fully.
If there is an upper body injury, a lower body circuit would work and vice versa.” If you’ve never spent time in the weight room, you’re probably going to feel a little out-of-place at first—especially when you’re hurt and maybe gimping around. Don’t let it stop you! You’re going.Depending on the nature of the injury, motion work can do your body (and arms) some good, says Jill McKay, C.P.T. One place to start is a wall slide.
One place to start is a wall slide. Stand with your back against the wall, and put your arms straight out in front of you.Lower body injuries can be difficult to work around, but with a few good strategies you can continue to train and retain most of your strength throughout your recovery period. Train the Upper body.
This may seem obvious, but most people think any injury means no training.However, you may still be able to work out with an injury as long as you consult with your doctor, start off by restoring basic function, and then work up to strengthening exercises. There are also many safety measures you can take to keep from worsening the.“Cardiovascular fitness is highly associated with a reduction in low back pain and knee pain.” The key is finding a workout that doesn’t produce your pain during the exercise.All you need in this workout is a kettlebell (or a dumbbell would work too), a chair or bench, and a mat (this is the one I use in my workouts).
Of course this extends to feet or lower body in general – basically anything that prevents you from putting too much weight on one foot. If.Here’s a quick 15 min HIIT workout that’ll keep you fitter and may even heal your hurts.
1. Warm-up with a couple laps of light swimming. 2. Freestyle swim for 30 seconds (high intensity) 3. Light swim or walk in water for 1 minute. 4. Repeat steps 2 & 3 nine more times.Low levels of vitamin D is one of the reasons for constant and chronic body pain.
Known to help in the absorption of calcium, vitamin D helps keep your bones strong, preventing fractures.If your lower body is hurt, you can still do upper body exercise. Perform them seated or balancing on your good leg to push your stability training.
If you do this, by the time your leg pain.Weight training is particularly helpful for people suffering from arthritis. The “exercises strengthen the joints around the injury and that takes some of the stress off the joint when you’re using.In general, here are some activities you’ll want to avoid with back pain: Heavy weight lifting Lifting objects overhead High impact cardio like running or road cycling Toe-touches and repeatedly bending over Back extensions and hyperextensions.-For lower body injuries, you can generally still work your upper body in a seated position.
It can feel good to do overhead presses, overhead triceps extensions, biceps curls, upright rows, and incline chest presses in a seated position. You could also use one of those cranking machines at the gym to get your heart rate up.
List of related literature:
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| from Franco Columbu’s Complete Book of Bodybuilding |
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| from Advanced Marathoning |
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| from Principles of Anatomy and Physiology |
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| from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed. |
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| from The Art of Running Faster |
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| from Fast After 50: How to Race Strong for the Rest of Your Life |
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| from Nancy Clark’s Sports Nutrition Guidebook |
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| from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis |
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| from Psychology and the Challenges of Life |
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| from The Power of Internal Martial Arts and Chi: Combat and Energy Secrets of Ba Gua, Tai Chi, and Hsing-i |
117 comments
Thank you for this! I will be having shoulder surgery in 4 days and trying to find things to do, even now, as I’ve been in pain for months and cannot lift even 3 lbs. Will poke around for an all butt 20 min workout so I can alternate (more squeezes, hip work, etc.). Love the motivation as well. Thank you!
Thank you for these! I’m about to have my knee scoped (for the third time) but I really need some exercise! Also…. what do you do when it rains? Tarps? I was immediately concerned about your outdoor equipment!
I hv tennis elbow so i can’t move my hand ��.i can do only leg exercises without putting pressure on my elbow.
Thanks for the workout wasn’t sure what to do with boot on and this gives a good workout thanks again
Have terrible planter fasciitis and can’t run or cycle. This workout kicked my fanny! Thank you!
Thank you so much! This workout was great! I’m sidelined from marathon training for a few weeks and you are definitely helping me stay in shape!!!
Hi Jeff,
Thanks for sharing this information.
Can you make some videos on how to cure muscle injuries in more details for the above 3 common injuries sites (Shoulders, Lower back and knees).
Hope to get your revert back. ����
P.S I’m struggling through my shoulder injury from a very long time.
I understand the struggle. I’m 6’4 (all leg) with pain in my right knee. The only thing that consistently helps me is doing wall sits all throughout my squat workout. It stretches the patella and quad tendon and instantly relieves discomfort for me.
Could you go over what you do for pain management after a squat workout?
Look into stem cell and platelet rich plasma therapy for the tendon. They stimulate actual regrowth of tendon fiber.
This video is fantastic. Thank you so much!
I fucked my wrist during a vodka-fuelled drunken stupor and so this workout is a lifesaver. I also recommend googling the course: “Power yoga for wrist injuries Fiji McAlpine”. It complements this workout perfectly.
I’ve been a runner for 20+ years but RA has my feet, hands and wrists in pain. This was a nice little workout that kept my flared parts pretty comfortable while still feeling like I was actually getting some exercise.
You train harder injured than most ppl do healthy. Hope your recovery continues to go well.
I injured my ankle and have been feeling blue from not being able to sweat. This workout was the perfect antidote. You have a beautiful body. Thank you for working out with us.
Great stuff cailer hope u get better real soon, keep them vids daily bro we might pick something from u one day
This workout was fantastic!! I was feeling down being in my boot and googled “workouts with foot injury” and came across this absolute gem! Your personality is fab and your positivity contagious. Thank you SO much for getting my heart beat up, getting my buns to burn and bringing a much needed smile to my face. You’re the best!:)
Is rest of the days in the week, shoulder oriented, or what?!:O
I noticed, you don’t stack the barbell over the hips, why is that?
thx for nice content
I teared my shoulder, missed my first football season (im 20 and its a dream for me) and lost about 25 pounds, been months now and still injured, stay safe its not always worth it
Ok, Jeff, you blew out your back once before. Ask yourself this: do you NEED to deadlift 500lbs? The answer is likley no. My advice to you, young man, is just enjoy lifting 405 for a few reps and never try to max out on the deadlift ever again. Your second injury, you may never recover from.
Hi, please, could you make a video on the expensive “Hypoxi Training” and their claim to be able to do fat spot reduction
Damn dude, too bad about your knee. I don’t know much about knee health, but I hope it gets better soon! Thank you for the inspiration!
Seems to me that steriod and HGH use influences injury recovery. For us natural athletes it might be different than for you for that reason.
Thank you for the workout! I broke my wrist two weeks ago and felt like I was getting out of shape and needed to sweat.
Most people still don’t grasp how slow and progressive the process of building strength, muscle or recovery really is.
“Special thanks for Bro Jeff acting as Normal Jeff, and Nerd Jeff for the editing and research…”
Thank you so much! My sister just told me about your videos. I am in a cast for the next 8 weeks with no weight on my foot at all. This will help me stay healthy and in shape and help me recover faster!
So glad I found this! I am in a boot for a week now and have 3 more weeks without putting weight on it!! This will be great to help me with exercise!
Oh this is EXACTLY what I needed!!! I broke my right foot one week ago. We are also in the midst of a quarantine here in the state of Oregon during the Covid-19 pandemic. I was so down and distraught until I discovered your videos for people with foot injuries. I did this video today and I feel 110% better! THIS will get me through it. Your sunny personality and genuine caring come through loud and clear. A true motivator and inspiration for me! Thank you Caroline! xoxo
I know you are a young guy but if you plan on power lifting for the long haul you better up your body fat percentage. Even deca won’t save you as lean as you are. I see elbows you can’t straighten and a wheelchair in your future if you keep pushing the envelope at your body fat percentage. I know you break down anyway in the sport but you won’t make 30 which should be your prime years.
I just had a ganglion cyst removed on my right wrist this past Monday. Thank so much for sharing this workout video. I feel better now despite I still have a splint on my wrist. Thanks for this workout adding it to my daily routine!! I��������
thanks, really good especially the abs part. i tend to avoid that haha
Thanks so much. I have broken arm right now, so this was perfect.
2:40 legs like Rando…Throbbing justice.
https://mobile.twitter.com/obviousplant_/status/1166022957136658432?lang=en
Thanks for watching. Day 3 coming soon. Editing as often as I can. How did I do? Too much talking? Want more straight training footage, or is this just fine? Your feedback is very important to me. Any suggestions are appreciated for my future uploads. Next week My Max effort lower body day is heavy deadlifts. So I will be making a in depth video of that one as well!
I am so glad I have found this video, I recently hurt my ankle and can’t go out for walks and in lockdown…. was starting to feel low and sluggish but doing this workout has made a big difference. Thank you so much ��������
Love the words of encouragement. Hurt my foot while exercising and now have to wear a boot. These workouts are great! Thank you
I am already in shape and this video had me working! Especially on muscles that I tend to forget about! Thank you, this vid is a God send during my injury! I will definetly continue to do these exercises when I am healed also! Thanks again and I hope you are well!
I have been doing this daily. What kind of bicept exercises would you recommend with a cast? Also, on you workout, what would you recommend in terms of making it more challenging. I have been doing it daily for a month.
Thanks for the video!
Scott
Thank you so much for this! I love to stay active and having this boot was about to get me down but no more! I will be using your videos daily. I love listening to your words of encouragement.
I like your good attitude. If I can’t squat I’d probably be depressed.
I was finally going to get back in to working out and get serious about losing weight and then I broke my toe….by hitting it on my exercise bike. Oh the irony! Gonna be some time in the boot and was bummed I was going to have this set back.. but I am so glad I found these!!!!
THANK YOU so much for these videos. I love the workouts and your commentary. Definitely my daily dose of smiles and a little sweat to help me heal.
May I ask what’s the name of the backgroung music? Thank you.
The positive vibes really help you through. To me this is a tough workout cause my leg is broken and I am overweight
This is such a great video! I have a wrist injury and this really jumpstarted me into doing some exercise. Looking forward to continuing to use this as I recover. Thank you so much!
Loved this workout. I am a marathon runner so hurting my foot was a major bummer. I haven’t worked out in over a week and this video really got my spirits back up. Thank you. Also this work out KICKED MY BUTT!!!!!!!!!
I can’t tell you what it means to have found this video while healing a sprained ankle and weathering this coronavirus. Not going for my walk or jog has been so disheartening but your positivity and these exercises are both getting me back into such a better place. Thank you thank you!!! ����
Thank you so much Caroline! I’ve broken both my elbows, and, although I feel very motivated, there aren’t really that many workouts I can do. This made me really happy, and was also a great workout overall. Thank you so much!
@ 1:14 “But Moooooooooom! Dr Deadlift says I gotta do this until my ass is uncomfortably pumped!”
Thanks for this workout. Recovering from an ankle/leg break and this was just what I needed. Your positive attitude was so helpful.
Enjoyed the video but the thing that grabbed me was the text in the outro. Pushing through the obstacles no matter what that’s a champions mentality. Keep it up!
You really helped me to stay positive when I broke my foot 3 years back. I am going to start using your amazing videos again and have shared. Many thanks, Caroline, from the UK.
Wow dude, you are really strong on squats… I was kind of wondering why you didn’t train your legs as hard as your dead-lifts… but now I know… Have you tried doing belt squats? They put less pressure on the knees.
just stretched make sure everything’s in working order before lifting
Thank you for this! I’ve had an injured wrist for 8 weeks now and looks like it’s going to be a long time before it’s healed! Will look forward to doing this and still being able to get a few arm exercises in ��
V8 bruh. I drink it post workout too aid recovery. It’s probably difficult for you train heavy low back squats when you have such high deadlift intensity and deadlift supplemental lifts.
@Caroline Jordan, Thank you for the hurt foot fitness videos! I find a lot of comfort and exercise-joy in them throughout my recovery process. Still 3,5 weeks to go in a cast, but I feel like I can still make progress on other parts of my body. I was a runner and did cross fit, now I adjust my cross fit routine and do your videos on a daily basis to get warm and moving and to stay sane. Love from Holland!
I broke a bone in my hand and I just did this video. Thank you! It is really going to help me be able to keep moving while I have a cast on.
Thank you for this I have runners knee,tendinitis and a right hip issue. I tried lifting and barre and it was too much for my knees, very painful. It’s very frustrating when you want to do different things to get in shape and your body won’t allow you to.
Great workout! I recently broke my toe and needed to mix up my workouts. Thank you so much.
I hurt both of my ankles pretty badly in a marching band accident
Thank you for offering these incredibly helpful, positive workouts for those of us with foot injuries, Caroline! I look forward to these workouts, especially when my body is aching from using crutches.
Not a single upper body was touched ����♂️ this has nothing to do with a broken arm alternative upper body workout. It’s just another click bait SMH
Just what I needed. This is easy on my hand injury, yet so effective. Perfect level of intensity and I feel so great after this workout!
Thanks for a good workout. I have been dealing with ongoing issues from a broken wrist on the left arm and a broken elbow on the right arm…which was pinned and wired together in December of 2016…just had the hardware removed. I feel like for every step forward I am truly taking 2 steps back. Videos like this one give me hope!!
Content is always informational and thought provoking! Thanks for your dedication! Also I would like to ask if u could make a video on actually programming a powerlifting program and a bodybuilding program separately and together as a powerbuilding program. Things to take into account like weekly total volume, volume per body part, rep ranges and intensity, and also managing intensity, volume, and frequency relationship. I know this is a very loaded question but it has been bothering me for a while and you are the best to tackle and dissect this one. Thanks!
Great workout! I recently fractured my elbow and am in a cast. This was exactly what I was looking for. Thank you!
These have been a lifesaver while stuck inside and recovering from foot surgery! Thanks Caroline!
Omg Caroline!!!! Thank you so much I REALLY needed this! 6th week of recovery for torn ligaments in my left ankle. Got a month extension added. So will be doing your workout for sure!!! Sweating & love it!!!
Love your positive commentary too!
Michelle from the UK
HI Friends! So excited for you to try this Hurt Foot // Non Weight Bearing Workout // Exercise You Can Do With A Foot, Ankle, Or Leg Injury!! For more visit �� https://www.hurtfootfitness.com
I have carpel tunnel in both hands and my thumb will swell up from time to time so its nice doing a workout with minimal hand movement the workout was a little short from what Im used too but it still really helped so…. repeat:)
I really doubt you have not tried olypic weight lifting shoes, but if you have not, please do. I have injured my medial collateral ligament twice in flat shoes and never in weight lifting shoes. Just a thought, thanks for the videos good sir! Always good to see how elite lifters address weak points. Keep killing it!
Just had tendon repair surgery in my right hand. This workout is great.
Squat to proper depth it never occurred not once in this entire video, definitely due to prior injury, but still makes good effort.
Thank you Caroline Jordan for this great workout routine. It’s the perfect thing to keep us fit while confined indoors during the Coronavirus pandemic. I’m using your video because I injured my foot while jogging. But it’s giving me such a fantastic whole body workout that I plan on continuing this routine even after my foot’s fully healed. BTW, I’m 65, and it was my 87 year old mom who found and send me this video. She’s in fantastic shape, and now she’s going to try out your video, too!
This is an incredibly good clip Jeff. Huge respect and appreciation mate. This is very intelligent and wise.
Mirrors my experience and conclusions also.
LOVE LOVE LOVE this workout video!! i sprained my ankle AND my wrist so I thought i had to take time off from excerise. felt like dying inside and im so glad i found this. Thank you so much!
This video is really helpful, I hurt my lower back by going too heavy with squat, when I search online those youtubers just said keep doing and the pain will disappear, it was totally nonsense, instead, it makes more sense to train with different exercises for whatever lift we’re capable
thank you so much for this, i would usually dance everyday and run most days too but yesterday i went over on my ankle while dancing and now i’m in a boot:( but this helped me so so much and i now feel much more positive, thank you for being so kind and encouraging ��
I cannot express my gratitude that I found you and your videos. I spent a week in a dark place after breaking my foot and being bedridden for a week. You and your videos have helped me slowly immerge out of this victim stage and into one where I am taking back control and accelerating my healing and my health (mental, emotional, physical and spiritual). THANK YOU THANK YOU THANK YOU!!! YAY TO FOOT INJURY WORKOUTS, the best way to start my day!!!
Recently fractured my elbow while cycling. This workout was just what I was looking for. It’s tough! But avoids any stress on my injury. Thank you!
Amazing workout! I hurt my ankle and was terrified that I wouldn’t be able to work out after I finally got myself into a very healthy routine. Thank you, Caroline!
Any ideas on how many calories this workout burns? A rough estimation/range is perfect too
Thank-you so much for this. Giving us all a terrific workout and a huge burst of sunshine and positivity to brighten all of our days it’s brilliant!
Absolutely wonderful workout and outstanding perspective Caroline!!! Thank you for being a tremendous part of my healing process!!!! Great job!!!
Thank you Jeff! This was really helpful, while dealing with a dead lift injury in my lower back. I hate having to start all over again…
I’ll admit it. I saw the chair and was skeptical about a “total body workout”. Man, you proved me wrong! Thank you, Caroline. So grateful. My busted ankle and I will check out your other videos.:D
So all of these would be great for steady state cardio and for HIIT cardio? They sure look like it. Thank you for the video!
Got to have to dislike because of the click and bait title picture. People will appreciate honesty in the long run, so stop doing that shit. You are better than that.
good belt to protect the back and knee wraps for the knees. a must while power lifting. Deload days are a must too great.
No wonder he’s unusually smart for a bodybuilder. He’s an ex powerlifter
Thanks you’re a life saver! This was really helpful. It was the only video i found for training with an arm injury.
Looks like it’s been awhile since you made this video but it’s so helpful for me now! I am very physically active at 55; climber, teach water aerobics, run, etc but get repeat foot injuries that can only be resolved with stopping the workouts entirely and wearing a boot. In the past I’ve continued to work out in the pool but with COVID19 everything is closed; no pool this time. Exercise is so important for my mental health which, as is the case no doubt with most people out there during the Pandemic, is taking a big hit. Your words of encouragement throughout are awesome and your teaching style wonderful. Thanks for your video gift that keeps on giving!
I’ve had 4 back surgeries so I can relate. My bench press sucks because I can’t properly arch my back and drive through my legs causing me to use more of my shoulders. Do what you can do:)
have you tried using lifting shoes for squats? i just recently purchased the nordic lifting powerlifting shoes and they have a pretty serious wedge heel and its helped me hit depth while avoiding pain in my groin/knees. You seem of similar height to me, so maybe those would help you avoid pain in those areas too. Just my two cents. Take care
Youve got massive balls jeff. If I were you and got comments like that on my squat video I wouldve immediately recorded a newer heavier squat and claimed it was my plan to troll all along. Mad respect.
Thank you! I broke my hand and I cried a lot because I thought I couldn’t exercise.Then I found this:)
Hey all, worry more about fatigue management than form if you’re looking to avoid injury.
Your form is more important for lifting efficiency (less “leaked” force) and training consistency (easier to measure progress if you aren’t hitching half of the time, for example). But it doesn’t seem like any particular lifting form is more highy associated with injuries.
My shoulders and my knee always kind of hurt but I wouldn’t say they’re injured lol I’m also not a strong power lifter haha I want to be. I warm up very well tho.
I’m glad I just found this video. I recently suffered a back injury where my lower back spasmed after cracking it. I’ve been wondering what to do because lifting is something that I have come to love and I’ve had trouble not being able to do my favorite lifts. I have set a new goal to lose 10 lbs in the next 2-3 months and become more lean before I start lifting heavy again. Thank u for the amazing advice.
Nice! Big thanks from someone who can barely even walk because of extreme shin splints.
I’m still healing from a chest injury from almost a year ago ��
I hate that this is now applicable to me but this video couldn’t of come at a better time!
I also fractured my elbow & this was a great workout for this recovery period! Thank you!
My right knee has been giving me a problem for about 2 weeks now, I’ve not trained legs at gym in over a week, feels like there is some sort of fluid in my knee, whenever I walk or run it feels like my knee could buckled at any time, help?
I messed up my shoulder a year ago. Evertime I went to work out, the shoulder hurt too bad to lift so I stopped going to the gym altogether. I started back at the gym a month ago starting with bands, then light weights. Now I’m almost back to where I was before the injury. I think my problem was I couldn’t accept that I was injured. I kept going to heavy weights that seemed fine until all that pain came back. I’ll say this to anyone else in the same position, give it time and take it slow.
Thank you so much for providing this work out….Last night I hurt my shoulder while doing push ups when my mat slid out from under me…I am in a lot of pain and didnt want to stop working out…thank god for this video…I was able to do the whole work out and get a good sweat…God bless you
Thank you for this video! I had carpal tunnel surgery and have been trying to modify other workout videos, but I felt like I wasn’t able to focus on the muscle groups they were because if the modifications. This is just perfect! No stressing of the surgery point AND pushed me!
This is useless to me bro.
Not one word about emotional injury.
Why, mom?
Why?
I had knee pain, shoulder disconfort, i almost got chostocondritis (sternum pain), i almost get golfers elbow, injured my back (almost recovered), got an inguinal hernia (100% recovered without Surgery) and i have now maybe a tricep tendinitis or tricep partial strain,if anyone needs helps with this injuries i can help
Very helpful!! given the fact web is full of lower body cardio but upper body programs are so rare. I needed something like this especially after my leg days. wohoo!!
Hi Caroline! You saved my life. Normally I lead a very active lifestyle, a lot of sport, so I was close to depression after breaking my ankle! Thank you so much!
Bogna from Poland
Thank you so much. I’m supposed to see a doctor this week for what I fear is rotator cuff injury. I was so upset since I like working out and was searching for a new way to work around this. This looks like a good one. Going to try it today. Thank you!
Wicked video! I have a very similar body to you (very long limbs and short torso), so watching your videos is inspiring for me!
Any tips for lower back pain whilst squatting? When I go heavy it can strain my lower back sometimes as my torso leans forward quite a bit like yours to counterbalance the awkward squatting levers.
Much appreciated man!!
Hi Caroline! I have done several of your ‘hurt foot’ videos when I was injured (and also when I needed a good ab video!) And now that I have sadly hurt my wrist, you have come to the rescue again…thank you!
0:22 Aha! 2014So Nerd Jeff was the first character before Bro Jeff!
Also, ouch on that back injury. We’re glad you recovered.
Cailer, is it worth for you to try do easy bike for 2-5 mins as warmup, to pump muscles with blood, and joints with synovial as well? Maybe it will help yoy in some point.
I have done this workout every day of my injury so far. It does make in a difference in how my body feels. I feel like I can handle the crutches must easier because of the arm strengthening! Thank you!