Thank you for the details!
Below is a 30‑minute, 10‑minute warm‑up, 5‑minute cool‑down circuit that’s safe for a beginner still healing a broken leg.
All work will be non‑weight‑bearing (or minimal weight bearing) so you can focus on upper‑body strength, muscle growth, endurance, and core stability while staying on the “good” leg.
1️⃣ 10‑Minute Warm‑Up
(All movements performed seated or standing on the good leg only)
| Time | Exercise | What to Feel | Rest |
|---|---|---|---|
| 1 min | Arm circles (forward 30 s, backward 30 s) | Shoulders mobilized | – |
| 1 min | Band pull‑apart (or towel) | Upper back and rotator cuff warm‑up | – |
| 1 min | Seated shoulder shrugs | Upper traps, scapular mobility | – |
| 1 min | Seated leg extensions (slow) | Quadriceps activation on the good leg | – |
| 1 min | Seated hip circles (slow, 10 each direction) | Hip joint, even if not bearing weight | – |
| 1 min | Chest opener (hands behind back, pull shoulder blades together) | Chest & thoracic spine | – |
| 1 min | Dynamic torso twists (seated, light, 10 each side) | Spinal rotation, core alertness | – |
| 1 min | Light band rows (seated, 10 reps) | Lat activation, posture | – |
| 1 min | Neck rolls (10 each side) | Neck relaxation | – |
| 1 min | Full‑body breath (deep diaphragmatic breathing) | Oxygenate & focus | – |
2️⃣ 30‑Minute Circuit
(4‑6 rounds, 45 s work / 15 s transition; aim for 4 rounds = ~20 min of work, 8 min rest intervals). Choose weights that allow you to hit the last 2–3 reps with effort but still maintain form.
| # | Exercise | Equipment | Primary Muscles | Cue / Technique | 45 s Work | 15 s Transition |
|---|---|---|---|---|---|---|
| 1 | Seated Dumbbell Bench Press | Bench + 10–25 lb dumbbells | Chest, front deltoids, triceps | Keep feet on ground, chest up, elbow 45° to body | 45 s | – |
| 2 | Seated Cable Row (or resistance band) | Cable or band | Middle back, biceps, rear delts | Pull to waist, squeeze shoulder blades | 45 s | – |
| 3 | Standing Overhead Press (good leg only) | Dumbbells or 45 lb barbell | Shoulders, triceps | Keep core tight, press overhead, no sway | 45 s | – |
| 4 | Single‑Arm Kettlebell Swing (good leg only) | 10–15 lb kettlebell | Hamstrings, glutes, back, grip | Hinge at hips, swing to eye level | 45 s | – |
| 5 | Biceps Curl (alternating) | Dumbbells | Biceps | Neutral grip, avoid swinging | 45 s | – |
| 6 | Triceps Push‑down (band or cable) | Band or cable | Triceps | Keep elbows locked, push to full extension | 45 s | – |
| 7 | Plank (on knees if needed) | Bodyweight | Core, glutes | Keep hips neutral, shoulders over elbows | 45 s | – |
| 8 | Side‑Plank (each side) | Bodyweight | Obliques, transverse abdominus | Hold hips up, gaze forward | 45 s | – |
Tip: If any exercise feels uncomfortable or the leg pain increases, skip it or reduce weight.
Progression
- Week 1–2: Focus on mastering form.
- Week 3–4: Add 5 lb to each side of the dumbbells/barbell.
- Week 5–6: Increase to 6 rounds (if feeling strong) or add a 10‑second “rest pause” after each set.
3️⃣ 5‑Minute Cool‑Down
| Time | Exercise | Focus |
|---|---|---|
| 1 min | Seated Forward Fold (light stretch, keep the good leg bent) | Hamstring & lower back |
| 1 min | Chest & Shoulder Stretch (hands behind back, pull shoulder blades) | Chest & rotator cuff |
| 1 min | Supine Twist (knees bent, rotate gently to each side) | Spine rotation |
| 1 min | Deep Neck Stretch (chin to chest, gentle roll) | Neck relaxation |
| 1 min | Guided Breathing (inhale 4, exhale 6, slow) | Recovery & relaxation |
📌 Final Motivational Note
- Hydrate before, during, and after the workout.
- Listen: If the broken leg gives you any sharp or worsening pain, stop and consult your physio.
- Progressive overload is key to strength and muscle growth; keep a small log of weights and reps.
- Stay consistent – even a 30‑minute circuit can bring big gains while protecting your healing leg.
You’ve got this! Push through the safe range, and celebrate each small win on the road to full recovery. 🚀
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