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This article will detail some upper body heavy cardio sessions for those with lower body injuries, and/or those who cannot complete higher impact forms of cardio. However, anyone injury-free can also utilise them.

Please seek medical advice before completing these sessions as to not worsen any existing injury or illness. We are not medical professionals, and do not purport to be.

 

Boxing HIIT:

Warm up:

Dynamic upper body stretches and 2-5 minutes (progressive) light bag work.

Main set (all exercises to be performed at 100% effort, maintaining safe and proper form):

You may use a partner with pads or punching bag.

5 rounds of:

20 press ups – 15 seconds regular/straight punching (60 seconds rest).

5 rounds of:

20 seconds heavy roundhouse/hooks (20 seconds rest).

10 rounds of:

20 seconds regular/straight punching (40 seconds rest).

 

 

Battle Rope HIIT:

Warm up:

Dynamic upper body stretches and an easy/moderate single run through of the circuit.

Main set:

Non-injured leg forwards and bearing majority of weight/torsion if choosing a split stance.

7-10 rounds of the below circuit:

20 seconds per exercise at 100% effort, with 10 seconds rest between exercises

60 seconds rest (first 30 seconds as an abdominal plank) between rounds.

 

Up-down waves (hammer grip with ends of rope pointing upwards),

Side to side waves,

Battle rope slams (hammer grip with ends of rope pointing downwards),

In and out waves,

In and out circles,

Out and in circles.

 

(I’m aware the above names are not correct!)

 

Calisthenics Circuit:

Please note: if you are adept at body weight exercises (generally lighter people), a weighted vest can be added to increase the difficulty of the circuit (one that allows for additional weight to be added or weight reduced ideally).

Warm up:

Dynamic stretches and a controlled single run through of the circuit.

Main Circuit:

5-10 rounds (allowing you to increase the amount as the circuit becomes less challenging if needs be).

Complete all exercises and the designated amount of reps with minimal rest in between.

45 seconds rest between circuits.

Assistance machines or bands may be used.

 

Wide grip pull ups x 10,

Wide grip dips x 15,

Reverse crunches x 20,

(Incline) press ups x 15,

Tricep dips x 10.

 

 

Metabolic Circuit:

You will need an adjustable free bench and set of dumbbells for this circuit.

Warm up:

Dynamic stretches and a controlled single reduced weight run through of the circuit.

Main Set:

5-10 rounds (allowing you to increase the amount as the circuit becomes less challenging if needs be).

Complete all exercises and the designated amount of reps with 10 seconds rest in between listed exercises.

You should be near failure when completing the final rep of each exercise

60 seconds rest between circuits.

 

Dumbbell Bench Press x 20 reps,

Seated Bent Over Dumbbell Row x 15 reps,

Reverse crunches x 10 reps (on the bench- gripping both sides of bench either side of your head to keep your upper body static and flat),

Seated dumbbell shoulder press x 15 reps,

Feet up (on the bench) weighted crunches x 20 reps.

 

 

Swimming HIIT (Freestyle):

Use a pool buoy if kicking aggravates your injury. Also, do not employ a powerful push off the wall; start from a static position without a push off start or reduce the intensity of the push off.

Warm up:

Dynamic stretches in changing rooms with a warm shower, followed by 4 lengths increasing from a low to moderate/high speed.

Main Set:

10 x 1 length sprints (90 seconds rest)

20 x 0.5 length sprints (45 seconds rest), first half of length at around 75%.

 

 

Arm Bicycle:

Warm Up:

5-10 minute progressive cycle; increasing cadence and resistance over the duration.

Main set:

Select a moderate/high gearing,

Complete 2 rounds of the below (with a 2 minute rest in between).

 

10 sets of:

20 seconds flat out,

40 seconds slow rest (reduced gearing and cadence).

 

 

 

Please seek a physician’s advice prior to completing the above cardio as not to risk worsening any injury you may be managing!

An effective lower body stretching routine could help with improving flexibility if you are recommended to do so as part of your rehabilitation work.

 

Please tweet your feedback on the above sessions to @LDN_Muscle and @MB_LDNM.