How recovering from surgery taught me how to work out & what my weekly workouts look out now!

Are you like me and have to learn most lessons the hard way?   In February I had surgery to reattach my hamstring. It was a pretty major surgery and recovery, and it completely changed my mindset about how I work out. The recovery entailed absolutely no sitting for 3 weeks, crutches with mostly non- weight bearing for 6 weeks. I couldn’t bend past 90 degrees at my hip for 6 weeks. It was hard- physically, emotionally and mentally. I learned A LOT about myself and the amazing people I have in my life. When it comes specifically to working out- this experience taught me a HUGE lesson. It made me really evaluate why I was working out & what I wanted to accomplish. I had been doing pretty intense workouts for many years. I went to a Crossfit gym and loved it. I pushed myself hard, and very rarely had any rest days. When I injured my hamstring, I was also training for a half marathon. At that time, getting my workouts and training in were more important then how I felt.  Even when I knew I had hurt myself, I kept pushing. So after my surgery and in that recovery process, I had a lot of time to think and evaluate. When it comes to working out I really asked myself what it was that I wanted from all this? I knew that I did NOT want to be injured or ever have to have surgery again. But I DID want to be able to be active, workout and be healthy.  So my goals with working out look more like a flow workout style. When I get done working out I want to feel like I worked out, but not like I’m going to die. When my muscles are sore the next day, I think that’s great- but I shouldn’t have trouble walking or sitting because I’m so sore. So as I reevaluated my new goals looked like this:

  • Workout 5 days a week
  • Be in-tune to  how my body is feeling.
  • Modify (without any shame) movements when I need to
  • Incorporate rest days
  • If something doesn’t feel right- don’t do it
  • Be active- even on rest days try and go on a walk or bike ride
  • Enjoy and have fun

Here is what my last week of workouts looked like~


12 minute AMRAP (As Many Reps As Possible)

  • Bike
  • Squats
  • Penguins


10 Rounds for Time~

100 meter row

10 Burpees


REST day


12 minute EMOM (Every Minute on the Minute)

  • Wall Balls
  • Row
  • Jump Rope
  • Plank


12 minute EMOM

  • Push-ups
  • Step-ups
  • Pull-ups
  • Sit-ups


12 minute EMOM~

  • Lunge
  • Kettle Bell Swings
  • Russian Twists
  • Bike


REST day

Thanks for stopping by! “Do not let what you cannot do, interfere with what you can do.” ~John Wooden

Faith ♥

****Any thing I talk about regarding fitness,   comes from my own personal experience, please consult with a doctor or professional before starting an exercise routine!

***Some of the links in my posts contain affiliate links and I will receive a small commission if you make a purchase after clicking on my link. I pinky promise I will always give my honest opinion of any product and would never recommend something if I did not use it and love it!!

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