Em Donkers, AKA NRG Fitness, is a personal trainer who is part of the LGBTQ community & offers workout tips, inspiring others to exercise with pride. Em shares much of their transition journey with their followers and recently underwent top surgery, a major milestone in their life.
The recovery period after the surgery was challenging for Em as they’re used to being active in the gym and working on their physique. After a month of frustration, Em was able to begin low-impact cardio, like walking, jogging, and cycling. And after two months, they were back in the gym doing light resistance training, with a reduced range of motion.
For people going through a similar recovery process, Em has created a post-top surgery workout plan. But remember, you must have the doctor’s go-ahead before beginning any workout programme after major surgery. If any movement feels uncomfortable or unnatural, stop and reassess. Don't push yourself too soon.
Incline triceps press-up
- Rest your palms against the edge of a bench.
- Keep your body straight, with your weight divided between your palms and the balls of your feet.
- Begin with your arms straight but not locked.
- Slowly bend your arms at the elbow until your chest touches the bench.
- Ensure that your elbows are tucked into the side of your body.
- Straighten your arms until you’re in the starting position.
Sets: 3
Reps: 12
Front raise
- Stand with your feet shoulder-width apart with a dumbbell in each hand.
- Hold the dumbbells horizontally with your palms facing your thighs.
- Drive the dumbbells forward until they’re straight out in front of your shoulders.
- Allow the dumbbells to return to the starting position.
Sets: 3
Reps: 12
Dumbbell press
- Lie back on a flat bench with a dumbbell in each hand.
- Your palms should face your body with your elbows tucked in at your sides.
- Push the dumbbells upward until your arms are straight above your chest.
- Lower the dumbbells until your arms are back at your sides.
- Note: If your elbows drop too low at your sides, you can complete the movement by lying on the floor.
Sets: 3
Reps: 12
Biceps curl
- Stand with a dumbbell in each hand and your feet shoulder-width apart.
- Hold the dumbbells horizontally in front of your body with your palms facing away from your body.
- Using your biceps, pull the dumbbell up until your palm faces your shoulders.
- Slowly release the movement until your arms are straight in front of you.
Sets: 3
Reps: 12
Triceps kickback
- Place your right knee and right palm on a flat bench.
- Firmly plant your left foot on the floor.
- Grab a dumbbell with your left hand.
- Tuck your left elbow into your side with your palm facing your body.
- Straighten your arm towards the back of your body.
- Slowly return to the starting position.
- Complete the movement for the other arm after finishing your reps.
Sets: 3
Reps: 12
Bent-over row
- Place your right knee and right palm on a flat bench.
- Firmly plant your left foot on the floor.
- Grab a dumbbell with your left hand.
- Allow your left arm to hang by your side while holding the dumbbell (your palm should be facing towards your body).
- Bend your arm at the elbow while pulling your elbow back and into your side.
- Slowly release the movement by straightening your arm.
Sets: 3
Reps: 12
Crunches
- Lie back on the floor with your feet firmly planted into the floor.
- Place your hands on either side of your head.
- Using your core, lift your upper back off the floor.
- Then release the movement until your back is flat on the floor again.
Sets: 3
Reps: 12
Leg raises
- Lie on the floor with your legs straight.
- Place your arms either straight by your sides, or under your backside if this feels more comfortable.
- Lift your heels off the floor to begin with.
- Using your core, lift your legs off the ground and bring them as high up as possible while keeping them straight.
- Return your legs to the starting position, but avoid returning them to the floor.
Sets: 3
Reps: 12
Take Home Message
Em has years of experience weight training, so if you’re a newbie, make sure to take it easy. And if you’re experiencing any post-op pain while completing this workout, make sure to stop and speak to your doctor if needed.
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