Body Core Strength Workout Body Core Muscles to Increase Strength, Build Muscle, and Promote Weight Loss!

First Day Back at the Gym after 6 Months

Today is my first day back at the gym. I took off about 6 months due to pinched nerves in my lumbar spine.  I used to be big into heavy weights and building strength.  I was younger then and had different goals.  I have changed my goals since my injury and just decided to exercise for overall health, stay in shape, and to take care of my back.  I eliminated squats, deadlifts, clean and jerks, and the snatch from my routine.  I’m trying not to do anything that will compress my spine.

Since this is my first day back, I decided to do a simple light weight full body workout just to get back into the swing of things.

I first started off with 10 minutes on the elliptical. I decided to give up jogging because it’s a high impact exercise.  I’m trying to minimize any extra stress to my lower back.

I then did the following exercises:

• Bench Press
• Leg Press Machine
• Shoulder Press
• Bicep Curls
• Tricep Press
• Calf Raises
• Situps
• Bent Over Rows
• Deadlifts (very light weight, slow, feet close)

I did each exercise for 2 sets of 12 reps.  I did not go to failure.  I’m just trying not to injure myself by jumping back into things too quickly.

After I finished my workout, I laid down on a decline bench and stretched and decompressed my spine.

Well I’ll keep all of you updated on my progress. Thanks for reading.