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Broken Leg Program

Created by Solanum

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Tagged as: broken leg, injured, and home

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Summary

1 Workout / 8 Exercises

0% Cardio / 100% Strength Training

Workout Program Description

 This is the program I developed for myself while I have my leg in a cast. It doesn't hit all the muscle groups I would like, but I think it'll do the trick until I'm back on my feet.

Things to keep in mind are that I have a pull-up bar, and perfect pushup paddles at home to use.

Workouts

Description

Because of my broken leg which is in a cast, I can't do traditional workouts for the next 8 weeks. So I figured making a workout would be a good idea! This workout has been made to keep you in any/some sort of shape until you can get back at it! *There are two things to keep in mind here. One is that I have a pull-up bar in my home, as well as perfect push-up paddles.

Suggested Schedule

This workout should be done weekly on:
SunMonTueWedThurFriSat
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View Workout Details

Small Chin-Ups
5 sets: 6 reps, 6 reps, 6 reps, 6 reps, 6 reps
Hold the chin-up bar with a reverse grip (palms facing you) with your hands about 6 to 8 inches apart. Pull yourself up and try to touch either your chin or upper chest to the bar. Return slowly to th...

Small Bicycle Kicks
5 sets: 12 reps, 12 reps, 12 reps, 12 reps, 12 reps
Lying on your back raise your feet off the ground with your knees bent. Keeping your stomach tight begin to peddle your feet as if riding a bicycle. Make sure to keep your lower back flat on the flo...

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Supermans
5 sets: 12 reps, 12 reps, 12 reps, 12 reps, 12 reps
Lie face down on the floor with your arm stretched out directly overhead (like Superman flying, hence the name). Raise your arms, chest and legs off the floor and hold it there for 2 seconds and squee...

Small Gironda Sternum Chins
5 sets: 6 reps, 6 reps, 6 reps, 6 reps, 6 reps
Many have dubbed this the single best lat exercise ever invented! This involves leaning back throughout the entire movement. In this variation, the lower portion of the chest should touch the bar. Beg...

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Crunch
5 sets: 30 reps, 30 reps, 30 reps, 30 reps, 30 reps
Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart...

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Push-Ups
5 sets: 20 reps, 20 reps, 20 reps, 20 reps, 20 reps
Position yourself so that your hands are directly below your shoulders and toes are on the ground. Hold your body up with a straight back. Keep your head back and lower your chest down towards the g...

Small Hip Lifts
5 sets: 10 reps, 10 reps, 10 reps, 10 reps, 10 reps
Lay down on the floor flat. Press your lower back into the floor and raise your legs straight up in the air. Rest your head on the floor and press your hips off the ground reaching your feet towards t...

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Toe Touchers
5 sets: 12 reps, 12 reps, 12 reps, 12 reps, 12 reps
Lie back on the floor and elevate your legs up into the air. Make sure you keep your lower back pressed flat into the ground. Exhale and crunch forward to touch your toes. (Touching any part of your f...


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