I’m super excited to be making progress with my goals! Even though I can’t do some of the things I love (biking, running, hiking) I’m finding other things I enjoy and keep me focused on the positives instead of the negatives.
My favorite exercises in the first 6 week program ended up being the triceps kickbacks, Single-Leg Romanian Deadlift and the bicycle crunches.
I loved the triceps kickbacks because it was an activity I previously thought I couldn’t do and slowly increased the weight each week until I was up to 17.5 pounds! That filled me with confidence and happiness.
The Single-Leg Romanian Deadlifts are good for me because it pointed out just how imbalanced my body was. I could stand on my left leg til the cows came home, but as soon as I switched sides to my right, I could barely stay upright. I spoke to my physical therapist about this and he agreed that there was an imbalance in my body. As the first six weeks progressed, I got a little bit better on my right side. I still have a LOT of work to do in that area. I’m enjoying seeing progress.
Bicycle crunches? I like them because I can FEEL them.
Even as I move to the new phase, I will still do the above exercises as part of my normal workout routine because I enjoy them! The important part of sticking to a fitness routine is LIKING IT!
I gave Suzanne my doctor’s orders for the 6 week break of all lower body activities. She said she was confident that she could build me a routine according to my doctor’s orders because she does a lot of plans for people who have had reconstructive knee surgeries and the like.
She gave me a new workout that is still focusing on my core, triceps and glutes. The lower body activities she gave me are more like the physical therapy exercises I’ve been doing with resistance bands.
There are two moves that were my favorite from the start of Phase 2. The first is the “Glute Bridge.” It’s similar to some of the glute bridge moves my PT gave me but this one includes a stability ball. The video makes it look so simple but it’s actually incredible difficult. I LOVE IT! It makes me feel like I’m working really hard to strengthen my glutes and core. I always feel this move! I think it will help my balance and stability, too.
The second move is not new to me and I’m wondering why I never included it in my workouts because I love it!
The rope pulldown for triceps is so much fun and it’s also incredibly hard. Even though I spent 6 weeks working on my triceps before Phase 2, this exercise always makes my triceps sore. I love that I can see definition and progress in my triceps.
There are a bunch of other exercises in the second phase but I’m not going to share all of Suzanne’s magic. I definitely encourage you to consider signing up for her services. I’m so glad I did. I think it’s kept me sane during this knee injury rehab. I paid for Suzanne’s services, and all of my reviews are entirely my own. No freebies and it was money well spent.
I’m currently in week 2 and so far I’ve noticed that I’m stronger now than I was just a few weeks ago and the moves are easier. I did not struggle as much to learn the moves in week 1 like I did when I first started the program. My trick this time around: I saved all the video descriptions she sent me in a Youtube playlist called “Phase 2 Workout.” So if there is a new move I’m unsure of, I just look it up super quick. So much easier!
Stay tuned for the before and after results of phase 2!
What is your favorite weight lifting exercise?
I have to do one that is like the glute bridge for my PT. I have to get into a bridge position and then put my calves up on the ball and then use my legs to pull in towards my bum. I can only manage 6 in a row (in one set). It looks easy, but it so isn’t. Where do they come up with these exercises anyways?
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I know! It seems like it’s a super easy move, but it’s incredibly hard.
Love your positive attitude Lisa! It’s really true that you can find the positive even if you’re injured… We ALL have setbacks and attitude is everything. So glad you’re enjoying your workouts. Great idea to put the exercises in a playlist – I’m checking this out right now!
Suzanne @WorkoutNirvana recently posted..Building Your Glutes with Barbell Hip Thrusts
Thanks Suzanne. I’m trying! Some days are easier than others to think positively.
I love the rope pull down! That machine is one of my favorite machines. I also like doing the back extension, because I can feel it strengthening my stomach muscles and my lower back muscles.
I go to a Y and they have a computer program that gives you a workout based on your goals and abilities. Obviously you can make adjustments, but it’s been good at giving me good workouts and the amount of weight it recommends is usually correct. Every so often it will increase the amount of weights and it’s been great to see myself getting stronger.
Thanks for sharing about your trainer experience. I would have never thought of finding a trainer via the internet. It sounds like you are getting a great workout designed just for you!
That program at the Y sounds really good. Is it free?
Alex @ Brain, Body, Because
How fun! I love working my triceps, too. Plus, I feel like that’s the muscle that really makes your arms look super tough and toned…even though biceps get all the glory 😛
That rope pulldown is an incredible exercise! I can even feel it in my core, too.
You’re doing a great job, Lisa!
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I’m hoping mine will look ripped soon!
Everything about this post is excellent. Your hard work. Suzanne’s expertise to guide you. Your progress. Good stuff!!
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THanks for the support!!
I remember watching an episode of Biggest Loser – the family one and the Dad did something to his knee and couldn’t do any lower body for 4 weeks – but he boxed while sitting, they had him doing so many other things and he still lost weight.
Love how positive you are!
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There are definitely modifications that can be done. I remember seeing a yoga video that you did the moves with a chair. I think it was geared towards older people, but anyone with issues could use it.
Michelle @ Eat Move Balance
I will have to try the single-leg deadlifts. Just this morning I did the regular version, along with one of my favorites: squats. I like the feeling of working my butt! 🙂
Michelle @ Eat Move Balance recently posted..Cacao Roasted Purple Sweet Potato
Give it a try! They are harder then they look. And is it weird that I miss squats??
My favorite weight exercise is the one machine that works your outer thighs and inner thighs – I have no idea what its called!
I actually found great weight workouts at http://www.bodybuilding.com – it’s free and you can see people demonstrating the machines and stuff.
The adduction/abduction machines? I do the same exercise but with resistance bands.
Yes! That is a great website!
You’d be surprised at the amount of people that are unbalanced…especially teenagers. I give a lot of my patients the single leg RDL for this reason.
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I guess I was surprised because I’m so athletic. I FELT pretty balanced…but clearly I am not. LOL