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The Lazy Man's Workout Guide: How To Get In Shape Even If You're Injured

A workout so easy, even a one-legged fighter could do it
by Mark Striegl | Nov 27, 2014
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Welcome to the new and improved Lazy Man's Workout Guide—now powered by top MMA fighter and personal trainer Mark "Mugen" Striegl! In exchange for his bits of wisdom, Mark asks that you follow him on Facebook, Instagram, Twitter, and his food and fitness website, www.teambuffet.com. No problem, idol!

Injuries suck. Athlete or non-athlete, injuries are no fun. You could be making great progress with your fitness goals, then BOOM, an injury strikes. As a result, you stop going to the gym to let your injury heal, and after some time off, you’re back to square one and you’ve lost all of your gains.

MugenPhoto via Mark's Instagram page

As a mixed martial artist, I’ve had a lot of injuries. About two weeks before my last fight, I twisted my knee while sparring. I was jockeying for position with my training partner when I felt a sharp shooting pain in my right knee. Thankfully, it wasn’t a tear but it was badly sprained and there were certain twisting motions that I couldn’t do.

With two weeks left until the fight, I decided not to pull out and slightly change my training routine instead to cater to my injured knee.

Here’s an example of the type of workout that I did to protect my knee. A workout so easy, even a one-legged fighter could do it! Perfect for you lazy boys, right?

Continue reading below ↓
1. Stationary bike (10 minutes)

Use one to warm up the body. Riding a stationary bike is great for knee injuries because it's low impact compared to running on concrete, or even running on a treadmill. If you don’t have access to a stationary bike in your gym, a row machine or an elliptical machine are great substitutes.


2. Pushups, situps, and flutter kicks (two minutes each)

The next part of the workout consists of three different exercises which you do for two minutes each and perform as many reps as you can. Do two sets straight for a total workout time of 12 minutes. The great part about this workout is that it’s as hard as you want it to be. You can push yourself and go until failure in every exercise, or, you know, just pace yourself.




There you have it. Remember, there’s always a fine line with injuries. A general rule of thumb is that if something seriously hurts when you do a particular movement, stop doing that movement. As simple as that. However, if it’s a minor one, learn to work around the injury. The key is learning to distinguish between injuries, and when in doubt, visit a sports doctor.