Non-Weight Bearing Workout. Total Body Exercise Routine Safe For Recovering From Injury.

Hurt Foot Fitness Program:
Strong Body Program : 
Hurt Foot Fitness e-book:
Buy Book:
Instagram: @carolinejordanfitness


If you liked this video, please support the channel by hitting “LIKE” and the “SUBSCRIBE” button. Your support helps fuel future content and a more powerful impact in the health of the planet.

A Non-Weight Bearing Workout you can safely use to stay fit when recovering from a foot injury, ankle injury, physical limitation, surgery, or disability. Stay fit and positive with this exercise routine that includes cardiovascular, strength, and flexibility training for a total body workout.

Hello My Friend,

Are you healing from a Foot Injury? Ankle Surgery? Or working with a disability? Here is a Non-Weight Bearing exercise routine you can use to stay fit, active, and positive. This 40 minute video includes cardio, strength, and flexibility exercises for a total body workout. You will get your heart rate up, work up a sweat, and feel fantastic!

In this Non-Weight Bearing Workout you will move through the following exercises:

Non-Weight Bearing Seated Cardio Exercises

Get your blood flowing and heart pumping with seated chair cardio exercises including seated chair jumping jacks, seated chair boxer punch, and seated chair cardio knees. This Non-Weight Bearing cardio exercise sequence will allow you to get your heart rate up and work up a good sweat!

Non-Weight Bearing Bodyweight Strength Exercises

Maintain your strength and lean muscle mass with this series of Non-Weight Bearing bodyweight strength exercises including: modified pushups, leg raises, hip lifts, modified planks, sit-ups, crunches, and more.

Non-Weight Bearing Flexibility Training Exercises

Finish your workout with a Non-Weight Bearing stretching sequence to help you stay flexible and mobile. Move through modified pigeon pose stretch, seated spine twist, quadriceps stretch and my personal favorite: the scorpion stretch!

This total body Non-Weight Bearing Workout requires a chair and an exercise mat. It can be done in the comfort of your own home or while traveling for a total body workout.

Before starting any new physical activity, you should consult your healthcare provider. These exercises are suitable for most people, including seniors, recovering from an injury and in need of a Non-Weight Bearing workout. But ALWAYS check with your doctor before starting this or any exercise routine. Listen to your body and move mindfully. Honor your injury and be smart!

Having an injury, disability, or physical limitation doesn’t mean you can’t exercise. It just means you have to get creative with HOW you exercise. Done properly and safely, exercise can be an incredible resource to keep your body and mind healthy, positive, and fit. That’s why I’ve created a series of workout videos to help you keep moving no matter what. These creative exercise routines include videos you can do with a foot injury, disability, or illness. I believe movement can be medicine that allows you the strength to live your best life.

I would love to hear if you try this video and how it makes your body feel in the comments below! And as always, if you liked this post, PLEASE HIT LIKE, SUBSCRIBE to my channel, and share this video with your friends! Thank you for your support in my work. I am here to help you feel your best inside and out.

Here’s to you living every day in strength,


SUBSCRIBE to my YouTube channel for feel good fitness:

Buy Book:
Sign Up for My Exclusive Email Newsletter:
Instagram: @carolinejordanfitness


This entry was posted in Gym Weights Program and tagged , , , , , , , , , , . Bookmark the permalink.

20 Responses to Non-Weight Bearing Workout. Total Body Exercise Routine Safe For Recovering From Injury.

  1. Georgia Conte says:

    I had a back discectomy and a shoulder arthroscopy less than three months apart and I'm struggling so much with missing out on exercising I don't even know if I can do many of these but it's good to watch

  2. TheRobCrew says:

    Thank you for this great workout!!

  3. Sally Greenaway says:

    Thank you so much for your excellent video! You have saved me from a life of daily chlorine poisoning from drowning at the pool at 6am! I don't have to leave my home to get a great workout with my foot and ankle injury. Thank you thank you thank you!!

  4. Ellen Dinsmore says:

    Thank you. I am a 59 year old hockey-playing grandma. Two weeks ago, I got a tib/fib fracture. At my age it is really scary that I might lose my fitness; it is harder to recover. I can't go to my regular gym bootcamps, because I am non-weight bearing. This workout has been really helpful in maintaining optimism that I will still be fit and back on the ice in the fall. Once I am out of the cast and have medical approval, I can focus on rebuilding my calf and ankle muscles. The rest of me will hopefully still be in reasonable condition.

  5. austin thaijam says:

    my favorites from Caroline's video
    A) chair exercises

    arm jumping jacks 2:15

    core twists 3:15

    chair jumping jacks 3:45

    chair running 4:20

    chair crunches 15:00

    side punches 15:30

    hip raises 17:40

    B) Mat Exercises

    side leg raises (jane fonda's) 20:20

    clamshells 27:30

    cycling 35:00

    35:30 leg circles

    jeremy feet scissors (not shown in video because it's my friend's exercise where you lay on your back and scissor your feet laterally back and forth)




  6. Claire-Marie Rowse says:

    Just found these videos after dropping a rock on my foot…. Then today I fell over my gate.. So now its a hurt foot and hurt leg workout!! Ha… Loving these workouts though. The ab moves really make me sweat… I have done a couple of your other videos… I've sat and watched some of this one.. Will do it soon. Though… Those abs… Oh my goodness…. I can't even see my belly button…. Ha! Thanks Caroline. 😊🤣

  7. Charity Muhs says:

    I broke me heel a week ago working out and am non-weight bearing! I am so thankful I found these workouts and actually feel like I worked out! Thank you!!

  8. Let2 A. DL says:

    thank u so much , Caroline! recovering from knee arthroscopy and this is so helpful🥰

  9. Anita Stone says:

    I’m glad I found you video. I’m currently recovering from a foot surgery.

  10. Ashley Borgardt says:

    Thank you!! I am 6 weeks into a 12 week post-surgery recovery. I really needed this both mentally and physically 🙂

  11. Hanna Roman says:

    Thank you so much, this was amazing and it helped me to feel so much better with a hurt ankle!

  12. Saved By Grace says:

    I'll say this much… Sure wish I'd known about this workout before my Oct 8th foot surgery! I've got 3 more weeks to go and just started weight bearing last week. Today is the first day I've actually felt like I've worked out! You've definitely gained another you tube fan. Thank you for this, God bless you!

  13. Julie Arbiter says:

    I always seem to need this. It is better for me than my fancy gym membership which is on hold now. All Caroline is missing is a swimming pool!

  14. luckieshel says:

    This was a legitimately challenging workout, even if you didn't have a hurt foot! Will be doing this regularly. Thank you for all that you do Caroline.

  15. Joanna Byford says:

    Thank you so much for this fantastic workout. I am missing swimming from a fractured foot and your workout will make a big difference.

  16. padmashree nagaraja says:

    I hurt my ankle while running, a real nasty sprain. I love your workouts!!!

  17. RoxieLe93 PKMN says:

    What if you have a nerve damaged left arm that you can’t lift and a broken right femur 😂

  18. Mary Haslam says:

    Great workout for raising heart rate and maintaining flexibility. Needed to modify some of the exercises for achilles surgery which is easily done. Loved the chair jumping jacks!!

  19. leman says:

    Helpful video but the constant talking is distracting, unnecessary.

  20. Melody mutter says:

    I may try this. Just had vascular surgery on left leg. Vein ablation. Getting right leg done next. Gonna check with doc if this is ok to do till my legs are healed. Walking is encouraged. But also want to work abs.

Leave a Reply

Your email address will not be published. Required fields are marked *