Exercise and 5:2 - advice needed!

[Pengling]

I'm hoping for some advice as I know there are some very knowledgable posters on this board. I've followed the 5:2 WOE in the past and would like to start again, but always struggled to combine it with exercise.

I can see from threads on here that resistance training is highly recommended, and in principle I agree, but I have a long term shoulder injury that means most resistance training is currently out for me. I can't do rows, chest press, shoulder press, squats with a bar, plank, press ups or dips, or really anything that involves force going through my shoulder. Does anyone have any advice for exercise I can do that would be compatible with the aims and science of 5:2?

Thanks!

Hi Pengling With your shoulder problem, I suggest:

Strength Training:

• Deep bodyweight squats - "arse to grass" as in picture 1
• Deep lunges with knee nearly to floor, picture 2
• Leg raises (lying on your back) or start with toe taps if you don't do them yet
• Various types of situps: . Front situps, with arms forward, so you have no stress on neck or shoulders . Front situps with legs sideways on the floor (works side abs) and later with legs raised sideways . Lying on the floor, legs sideways and raise them

HIIT:
Is also excellent with 5:2
E.g. An HIIT spin class, or running sprint intervals

Recommended: Mosely's 5 minute Fat Blasts on 3-5 days per week, see the 5:2 Exercise Thread OP which also has more details on legs and bum exercises, with videos

You are welcome to join us on the Exercise Thread or the Main 5:2 Thread #66 for daily support

Hi BigChoc, thanks so much for your advice, I will give that a go. I love spin class (weirdo!) so very happy to add that back in