I’m officially back in the workout game after a mysterious ankle injury last week. By mysterious, I mean it literally came out of nowhere. Swelling, bruising, unable to bear weight, the whole 9 yards just crept up on me with no warning. Two days later, nothing. The pain, the swelling, and the purple bruise surrounding my achilles and my ankle just disappeared overnight. It was the strangest thing.
When it comes to injuries, remember to R.I.C.E! Rest. Ice. Compression. Elevation. I absolutely detest icing any part of my body because the pain of the cold is almost worse than the pain of the injury, but I force myself to get over it and cringe in the meantime.
So now that I’m back to normal, it’s back to working my favorite body parts: my legs and my butt.
If you’ve never done a bench squat, I highly recommend it.
Grab two dumbbells. I use 15 lbs, but if you’re just starting, go lighter. Put one foot up on a bench, table, chair; anything that is stable.
Slowly squat down and stand back up. Stay conscious of your front leg! You don’t want your knee to go over your toe as you’re squatting. I do 3 sets of 12 (on both legs!) mixed in with other lower body workouts. If you’re using lighter weight, try 15. If you can do more than 15 reps, you need heavier weight. These are not easy and you will definitely feel them during your first set if they’re done correctly.
If you’re wearing a tiny dress tomorrow, you’re welcome.
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