The Fit Skool

by Kelly

Staying in shape while injured


If you have an injury (like me) it doesn’t mean you need to lose your fitness! You will most likely need to take time some to rest & recover but once your doctor approves exercise, get to it! During the first few weeks I was in my sling so I was only comfortable using the bike. Too much movement caused me pain, so I stuck with the bike. After a few weeks of recovery, I was finally itching to workout.

With a broken collarbone I had to get creative with my workouts. I am still not permitted to do ANY arm exercises yet, so I was limited to lower body, cardio, & abs! I made a few modifications to create workouts tailored to my injury.

Here are some of the exercises that I did as a 20 minute Boot Camp Lower body, Abs, & Cardio circuit:

Warm-up for 5 minutes


Jog to back pedal

Side shuffle

Switch kicks

30 seconds each, Repeat 2x 3 minutes


In & out double heel Tap

V hold

Floor bridge march

30 seconds each, Repeat 2x 3 minutes

CARDIO –repeat cardio circuit (3 minutes)


Moving squats

Side lunge with double front kick (each leg)

Pulsing squat

Pulsing lunge each leg

30 seconds each, Repeat 2x (6 minutes)

CORE-repeat core circuit (3 minutes)

This workout definitely gives you a nice sweat! I felt great afterwards and my heart rate was definitely up! I love that! :)


***Please consult with your doctor or physician before starting a new workout program***


Author: Kelly @ The Fit Skool

I’m Kelly, a NASM personal trainer and group instructor, a former athlete, a wife and soon to be mommy. Health and Fitness is my passion and I am excited to share this journey with you!

Leave a Reply

Required fields are marked *.