Redporchlady- Журнал, 10 авг 23

I used to love doing lunges, but they were hard on the knees. I started doing reverse lunges and the knees felt way better. 

I think your going to like the reverse sled pulls especially since you don't like lunges anyway. good luck 👍  

@otb-I did like the reverse sled pull and I could feel it in a different area. Not doing lunges by the time I got to the kettlebell I went thru those easily where usually I am so spent that I struggled to get the last reps.  

@samk-I have seen other's doing reverse lunges so maybe when the trainer starts me back up it will be something different.  

Rpl you are my hero! Do you feel as strong as you look and are? When i get home im going to try and motivate to start with kettlebell swings (when cleared to of course). Hubs has tried and tried to get me to workout with him again like we used to but I don’t know why i just dont want to. But i do want to be like you!!! 

What are wall slams?? 

That's a good trainer. The sled will help strengthen the knees. 

@YOH - I don't feel strong some days but I think back to when I started and I know I am. Kettlebell swings are great for the core so yes do them once approved. You can use a 10# dumbbell to start. Start by doing 20 seconds of as many reps as you can and rest for 40 seconds. Repeat 6 times. The next time do 7 times and so forth until you reach 10 sets. Then start over with 15# dumbbell and work your way up. He only goes up to 57# in kettlebells so once I hit 10 sets he starts me over again at 5. During a set I can get 12-13 swings in the 20 seconds. The more the better with proper form.  

@Rachel- Wall slams are being about 3 feet from a wall on your knees and throwing a 10# ball as hard as you can at the wall with both hands. You pass it like a basketball but with force at the wall. That is part of my warmup to get ready for lifting. The other thing he has us do are ball slams. You take a 10# ball and raise above your head and throw it to the ground with all your force 6x for 3 sets.  

@Diablo- I think he is and really trust his knowledge. He told me that I did not injure anything and not to worry. It is just my body giving warning signs that I am pushing my ability and recovery is taking longer. Even though I do not like lunges the competitive person in me wanted to keep pushing but I also know that they ask every time before we train how are we and we are to answer truthfully so that they make sure we don't get injured. He had a blog on his website recently that said injury with strength training is very rare compared to other forms of excercise.  

I love the sled! I do a lot of lunges in Body pump class and it does take a toll. The pulses they do kill my knee so I sometimes modify. You are really getting strong! Listening to your body is essential to avoiding injuries. Kudos to your trainer! YOH, when you are able to do kettlebell swings, be sure to engage your core and keep your back straight when bending forward. If you hunch your shoulders or twist you will injure yourself. Good form is essential!  

@Diana - I liked it too as I could feel it differently in my muscles. Plus I did not know as Diablo pointed out that it will strengthen my knees! Great point on the kettlebell swings as form is important. Also YOH your arms are just there to hold the kettlebell. You use your core to force the kettlebells up. I stand a little more than shoulder width apart and keep my feet planted and my swings stop when they level - so imagine a straight line with your arms out- that is where the motion stops and you let it go back down and the start of the swing it is slightly behind your knees and bent under you with arms straight so that when you force your core forward the kettlebell is forced upwards. It is really hard at first to not engage your arms to swing it but you will understand why this is important as you build up in weight on the kettlebell.  

These sets/routines are for someone who is 25 years young..Bravo !! 💪😅 

@Matt - I wish I was 25 years young! LOL Thanks for the praise! I am glad to be able to do the work and the competitive part of me was already asking my trainer when do I get to do lunges again (even though I hate them!)  

I too have a love/ hate relationship with lunges. It's funny cuz in body pump we are told to have our legs like a railroad track ( not one straight behind other) and to have back leg pretty far back. I'm guessing it's because of amount of reps we do..when I train my trainer is always reminding me to not step so far back...it kinda plays with my brain..lol. 🥴💪 

@Diana-that would be hard! Do you do the body pump more for cardio? Also I know our trainer told my husband that if he had to eliminate anything it would be lunges and we would continue to do squats and deadlifts. My husband has not done lunges for awhile but his is different than mine and that he actually falls down or his knee gives out and he trips. I don't have that issue so I feel guilty not doing lunges but I am also enjoying this week not having my knees so sore!!  

Honestly I do bodypump for 2 reasons. I hate indoor cardio so yes on cardio and also sometimes it's easier to have someone else tell you what to do. The thing about pump is that I noticed if I do it more than 3xs a week, I do not see the results I want. My trainer suggested that I do heaviest weight on Monday, lightest weight on Weds ( I double up on Weds and take Pop Pilates after pump) and either heavy or moderate on Sat. ( depends on how hard and heavy I've done on T n Th on my own) That schedule seems to work for me. Also I train on Tues or Thursday, depending on her schedule.  

@Diana - good info and I hate indoor cardio too. My trainer is off next week so going to just do some things on my own so looking at something different and don't want to aggravate the knee during my off week. You really keep busy!!! Kudo's and I love it! 

RPL and Diana you are making me so envious!!! Im hoping i get bit by whatever force that is driving you two when i get back to my trainer and walking. Currently walking ten minutes my heart is beating like a jackhammer and i wonder if im going to have lost my mojo when i get cleared to go back. God bless you two. It’s awesome to see how hard you both work on being healthy. Much love xoxo 

YOH, you will get back at it! You are very brave, going through all this now so I have no doubt that dedication will carry over to your fitness journey. 🩷💪