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Back in May I graduated with a degree in Exercise Science AND earned a Personal Trainer certification through ACSM. Cool, but I admit I'm kind of scared to try actually being a PT because, you know, putting a training plan together specifically for an individual? I want to do it right, and I certainly don't want to hurt anyone, so it's just a little scary. But between the surgery in July & my most recent back trouble, I haven't been able to exercise (outside of some walking on my vacation, that is). So I've decided to put together a training/rehab plan for myself. I did 4 upper body, 2 lower & 3 mat work exercises. Upper body was overhead press, bicep curl, & bent-over row with an 8-lb dumbell, & tricep extension with a 5 lb dumbell. Then I added body weight squats and reverse lunges, and all of these were 3 sets of 8 reps. Core training will be the hardest, between the back & the abdominal incision that's mostly healed, but still. All I did was some pelvic tilts, bent-leg side rolls & single leg lifts, just one set of each with 8 to 15 reps. Just easing back into it. I wore a support belt, and am still wearing it. Bracing helps with back recovery, plus reminds me to stand up straight. Posture will be the big focus for the next few weeks. Hopefully I'll feel okay tomorrow, which will be a low-intensity cardio day. Probably just take my dog for a longer walk than I did today, then maybe get in some time on my treadmill. Hopefully this will work!
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