Rheumatoid Arthritis workout

RA Workout

I was diagnosed with Rheumatoid Arthritis when I was 22 years old back in 2013 right after I stopped cheering. I had trouble standing from sitting, but I thought it was pain from cheer. After being diagnosed I had to wait 3 months for my first appointment for medication. I began to be in so much pain those 3 months. I had trouble getting out of bed, opening my jaw to eat, lift my arms to wash my hair, and go up the stairs of my 2 story house. I lost about 20 pounds in muscle mass and fat. I went from no real diet and working out nearly every day to sitting around and having trouble eating. I bought a cane so I could walk from my car to work, I had trouble standing at work (cashier) or lifting pretty much anything. I remember crying during dinner one day because I got some popcorn chicken and couldn't open my mouth to eat it. My husband got used to carrying me up the stairs at night when I was ready for bed and this was not okay with me. I am very independent, do things for myself, and hate asking for help. I also love to work out, push myself, and be toned. 

 I have taken many medications to try to help me and the only thing that gives me relief was prednisone. A side effect of prednisone is bone loss, so my rheumatologist wants me to take something else that will stop my joints from deteriorating. Even on prednisone I  I recently started Humera about a month ago and I have been feeling better, not 100%, but better.
I wanted to start working out again since I recently starting the biologic Humera. I see so many people post about how much weight they have gained on all the medicatios they are on, and how they are still in so much pain so they have trouble working out.

I am the varsity cheer head coach at the school I teach at. I teach 7 periods (anatomy and physiology, Honors Chemistry, and Honors Biology), coach before school at 6 am and after school. By the time I get home, it is usually is about 9 pm, and this is before I have done any grading or planning. This is my first year as head coach and my team got 2nd place at state out of 12 teams. We were less than a point away from first place. I am so busy, I don't have time to work out on my own, so I want to workout with my team next year. In order to keep up with my high schoolers next year, I need to start re training my body now and seeing what my limit is with my disease. I'm not trying to lose weight, I'm trying to gain muscle.

I am not saying this workout will work for everyone with Rheumatoid Arthritis, everyone is different. I have gone from 115 and working out every day to barely walking and using a wheelchair at 102. My face has puffed up from the prednisone and I have stopped taking it at night and just in the morning. When I was at my peak, I always pushed myself and tried to go further or harder than any other person working out. Your mind will always give up before your body. I know sometimes I push myself too hard, which is why I am including how I feel the next day.

Current weight 121.2 lbs.

Day 1 Workout (Wednesday):

Time 1 hour

• Warm up run
• Stretch
• Work out: 5 squats, tuck jump, 5 push ups, tuck jump, 10 squats, tuck jump, 10 push ups, tuck jump, 10 squats, tuck jump, 10 push ups, tuck jump, 5 squats, tuck jump, 5 push ups, tuck jump, rest 45 seconds.
• Repeat 7 times.
• Cool down run and sprint
• stretch 
• 
  
• During workout feeling

Shoulders popping during push ups, knee weakening, legs feeling like spaghetti after, metacarpals or wrists had sharp pain during push ups. 

• Next day Feeling: Legs very sore, knees a little tight in the morning. Abs sore. Arms sore. The soreness is muscle soreness, except the joints in knees.

Day 2 Workout (Thursday)

Time 30 min

• Stretch
• 5 min walk
• 10 min run (1 mile)
• 5 min walk
• Stretch 

Next day Feeling: sore from leg work out still, but refreshed from run.

*Flare for a few days :(

Day 3 Workout (Monday)

Time 1 hour

• Jog 5 min
• Stretch
• Circle of Death workout (jog a lap after each strength training station- of 15 reps)
• Lunge walks
• Side hops
• Burpies
• Jumping jacks
• Jump rope
• 20 lb. weight lifts
• rope slams
• weight slams
• toe touch sit ups
• Push ups
• Plank holds
• leg lifts

Next day feeling: tired, not sore, pop in a few joints

Day 4 workout (Wednesday)

Time 1 hour

same work out as Monday

Next day feeling: tired, not sore, pop in a few joints

Day 5 workout (Friday)

Time 1 hour

•  Jog 5 min
• Stretch
• Suicides (At each cone, sets of 10)
• Push ups
• Jumping jacks
• burpies
• repeat 8 times
• Normal suicide (repeat 8 times) 

Next day feeling: normal joint pain, feet a little sore.