Today I strength trained. I'm the only girl at the gym who doesn't lift 5 pounds LoL
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I do full body workouts.
Did a little muay thai shadow boxing.
I have a lower back injury so instead of squats and lunges I do hamstrings laying down, weighted abductors with just 30 pounds and weighted butt lifts and calf raises LoL.
Right now I lift 25 pounds dumbell bicep curls and tricep curls but it's become easy so I can move up to 30 pounds anytime.
Then I move onto pushups, unless i do intervals. I also have a toe injury so right now I have to put my feet up on the treadmill to do pushups so I don't put weight on my toe. I'm very proud that I can now do 20 pushups for each set! That might not be much of an accomplishment for most people but it is for me because no matter how strong i was before I could never do full pushups lol I always had to do them from my knees before.
I do the tricep work after even though pushups do enough of that.
Then I work my back muscles with 30-40 pounds and 80-90 pounds, then I do shoulders with just 12 pounds. Yeah, it's a very tiny muscle, it makes me cringe when I see people work their deltoids and rotator cuffs with heavy weights. I learned the hard way, torn rotator cuff, it was the most painful injury I've ever had and I've had a lot of injuries, still gives me problems off and on to this day, but as long as I keep it strengthened with 10-12 pound weights it doesn't bother me.
I think that's all but i feel like im forgetting something.
I work the abdominals last. I do planks, side planks and lastly crunches and side crunches. I can do about 400 in a couple minutes, very well trained from muay thai even though i dont go anymore LoL get injured too often.
After that I go for a swim in the pool and do tons of fast laps for about half an hour, then I go in the steam room for about two hours. My tolerance for extreme temperatures is insanely abnormal lately, but my circulation is probably the healthiest in the world ever since ive been doing ice swims daily. Strange that my tolerance for cold temperatures has also allowed me to be able to withstand extreme hot temperatures too. Before I could only stay in the steam room for about 15 minutes, now I stay in there straight for 2 hours and never get dizzy.
I do this routine often just because I can't play any of my sports and stuff lately, which sucks.
My injuries are not healing fast enough.