A short instructional bodyweight workout video by Natalie Jill demonstrating a post-back-surgery routine using no equipment. The presenter emphasizes cautious, barefoot movements to rebuild strength and alignment — covering squats, lunges, glute/hamstring work (donkey kicks, hamstring curls), shoulder mobility, and walkouts to engage core and upper body.
Chapters
No gym, no problem. We got a view, We've got our own body weight. Let's do this. 10 weeks post back surgery and I'm not gonna stop moving now. My alignment's a little off because of recovery. I'm doing this barefoot intentionally. I'm really trying to work on things, doing it slowly, starting with some squats. Then I did some traveling side to sides. This is just all of my own body weight there, just moving all areas of my body. Then I'm going to do some plie squats or sumo squats. Just some pulses. Then a modified rdl, some reverse lunges, body weight slow, some walking, traveling lunges forward again. Doing them barefoot for me, because I'm working on developing those fine muscles. Also doing a little bit of upper body. I don't have weights with me. I'm just creating the intensity. And I'm moving through some of these movements with my shoulders because I want to get them moving. So shoulders after my legs, a few little cat cows to stretch. Then going back into legs, glutes and hamstrings with some traditional donkey kicks. I do them bent leg. Then I move into some straight leg ones. And then I finish that little series off with some hamstring curls just like this, just using my own body weight, getting everything moving. And then I finish all that with a few walkouts, which gets your upper body and that core section. It.
