Type: Rehab + Isometrics
I hate to get injured. It takes me out of my training rhythm and when I get back to exercising, I’ve lost all my gains.
Recently I’ve gotten a case of clicking and clacking in my right knee as I climbed steps or slopes. Oddly enough, it wasn’t a trauma-type injury (e.g. when you get hit by someone else). It was simply wear and tear.
So I shut down for 3 weeks to give it rest.
That’s 3 weeks of binging on food and drink. Ugh… I’m looking a little whale-like.
But there’s good news: my knee’s a lot better now, and I’m back to light training. To get up to speed, I’m using a mixture of isometric and body-weight exercises (particularly core work).
Hopefully, I’ll get back to what I was in a couple of weeks’ time.
Exercises for the day
Set 1 (3 sets each):
- Planks (50sec; 40 sec; 30 sec; all 4 sides)
- Turn and twist (10X)
- Push ups (15X)
- Shadow boxing; see video below (10X mostly jabs & knees)
- Kettlebell raises (6X 12.5kg per arm)
- Isometric Squats (30 sec)
- Skipping (1 min)
Set 2 (3 sets each):
- Deadlifts (10X 12.5kg per side)
- Arnold Presses (10X 12.5kg per side)
- Push ups (10X Wide)
- Squats (10X 12.5kg; hold for 2 counts at lowest position)
- Bent over rows (10X 12.5kg per side)