Video: Follow me to the gym!

- Exercise, Life of Johanna, Video

I’ve done a little different video today, as I’m taking you to the gym and showing you some of the workouts that I do. I guess the video could also be called “How to recover from injuries after 40”  which is something I have a way too much experience with. Since I hit my 40’s I’ve broken my wrist, hurt my shoulder again (too much computer work), developed a runner’s knee, injured my calf (due to a collapsed foot arch), hurt my IT band and even gotten some shin splints. Yes, I have been busy gal the last few years!

But I’m also a very stubborn fighter, both when it comes to sewing and my body, so I’ve been very disciplined with the rehab and I’ve finally figured out a program that prevents injuries and while still allowing me to have some strength gains.  I think after 40 the best approach is to cut down a bit on the strenuous cardio and focus more on strength and flexibility.

So does this video have anything to do with sewing? Well, I’m modeling some of my many self-sewn activewear in the video 🙂

Also, I figured I might as well give you my exact strength training routine if someone is curious and perhaps are looking for some new ideas when it comes to rehab and prehab.


My Strenght Workout Routines

Upper body

5 min warm-up (aerobic class inspired)

Unweighted shoulder rotations (for rotator cuffs)

Rowing machine (lightweight)

Scapular squeeze exercise

Rowing machine (slightly heavier)

Push up plus, working the scapular muscles

Rowing machine (heavier)

Prone Y-raises on a stability ball (1 kg weights)

Rowing machine (heavy)

External shoulder rotation with light weights (for rotator cuffs)

Dumbbell shoulder press (medium weight)

Wooden stick rotations (for shoulder rehab)

Dumbbell shoulder press (slightly heavier)

Theraband external rotations (2 sets on each side)

Dumbbell shoulder press (”heavy”)

Machine reverse flyes (lightweight)

Cable rows

Machine reverse flyes  (lightweight)

Cable rows


Many of the rehab exercises I do for shoulders can be found in the video Total Body Solution

Lower body

5 min warm-up (aerobic class inspired, lots of squats and lunges)

Plie squats with a light kettlebell

Theraband lateral walks (for iliotibial band and knees)

Plie squats with heavy kettlebell

Clam leg lifts (hip strength)

Step-ups on a slanted step (for knee health)

Calf raises, with and without weights

Bulgarian split squat with dumbbells (heavier weights)

Theraband shin splints exercise

Plyometric stuff on the step, such as jumping split lunges.

Pelvic thrust with feet on a step (with a weight plate)

Smith machine lunges (if I have the time)

Dumbbell step-ups

Deadlifts (if I have the time)

Leg press machine  (if I have the time)

Pelvic thrust with back resting on a step (with a weight plate)


I aim for 2 workouts each week for my upper and lower body. Of course, life happens, so my goals are not always achieved.

I hope you enjoyed this video even though it was a departure from my regular sewing videos. I’ve gotten several people asking me about my workout routine so I thought it would be fun to do a video about it!



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  • Reply
    October 2, 2017 at 4:37 am

    Thanks for this Johanna it has motivated me to get off my butt! Like you I’ve become injury prone as I get older and need to take serious look at my exercise routine. Love the workout gear too.

    • Reply
      October 3, 2017 at 9:20 am

      Yes it really makes a huge difference! I struggle with motivation too sometimes, but I try to remember how much worse I feel when stop working out and that helps 🙂

  • Reply
    October 2, 2017 at 2:06 pm

    Hi Johanna. I couldn’t get the video to play. I’m glad to see that Debbie did; must be my computer. BUT, your active wear is fabulous!

    • Reply
      October 3, 2017 at 9:20 am

      It’s not you, it’s me! I messed up the code somehow so the video stopped showing. But I fixed it now 🙂

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