30-Minute Intense Arm Workout (Seated)
Build upper body strength with this 30-Minute Seated Arm Workout! These are 10 best seated exercises to work your arm from a seated position đĨ I m in the process of recovering from surgery on my torn meniscus, and will show you how to perform each exercise from a seated position. These are great options for scaling the workout for beginners, SPD pain, or anyone looking for seated exercises. AND did you know...seated arm exercises are actually harder than standing exercises! There s no "cheating" with your lower body - which makes the strength training even more effective! đ¨SUBSCRIBE TO MY CHANNEL for more FREE workouts: https://bit.ly/NMLYoutubeSubscribe đ Become a member of Team NML (for exclusive workouts, community + accountability): https://www.youtube.com/channel/UCIiI9tAbgvSPPL_50gefFtw/join â¨THE WORKOUT: 30-Minute Seated Arm Workout (Intense Chair Workout for Ankle/Knee Injury)⨠âē EQUIPMENT: Medium-to-Heavy Set of Dumbbells, Chair and Long Loop or Mini Loop Resistance Band I recommend 8-25 lbs depending on your fitness level. Iâm using 10-15 lbs in this workout video. đMy resistance bands are from Hope Fitness (affiliate link): https://www.hopefitnessgear.com/?ref=NML đMy oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5ââ *Discount Code: NourishMoveLove âē INSTRUCTIONS: âī¸6 Circuits âī¸2 Moves Per Circuit âī¸Timed Intervals (30 seconds of work, followed by 10 seconds of rest) âī¸Repeat Each Circuit x3 Sets âē12 Best Chair Exercises 1ī¸âŖ CIRCUIT ONE: BACK 1. Resistance Band Alternating Lat Pull 2. Bent Over Single Arm Row (R/L/Both Arms) 2ī¸âŖ CIRCUIT TWO: BICEPS + SHOULDERS 1. Single Single Double Half Curls (start at ÂŊ point) 2. 2 Curls + 1 Press 3ī¸âŖ CIRUCIT THREE: SHOULDERS + CORE 1. Lateral Raise + Curl + 2 Punches 2. 1 Dumbbell 45 Degree Press + Side Tap (R/L/Alt) 4ī¸âŖ CIRCUIT FOUR: CHEST 1. Seated Front Punches 2. Resistance Band Chest Press (R/L/R/L) 5ī¸âŖ CIRCUIT FIVE: TRICEPS 1. Overhead Tricep Extensions 2. Mini Band Single Arm Tricep Kick Back (R/L/R/L) 6ī¸âŖ CIRCUIT SIX: EXTRA 1. Single Arm Row, Curl, Press R/L/Both 2. 1 Dumbbell Sit Back Curl + Press âēTIME STAMPS: 00:00 Workout Introduction 01:35 Warm Up 05:45 Circuit 1 10:20 Circuit 2 14:50 Circuit 3 19:30 Circuit 4 23:55 Circuit 5 29:30 Circuit 6 32:45 Cool Down/Stretch â¤ī¸ Learn more about the benefits of seated workouts in this post: đļ Cue up your favorite music, press play , and let s knock it out! Here s my workout playlist: https://spoti.fi/32fRMuKâ _________________________________________________________ đ WEARING (affiliate links): âēstrongfeel Training Shoes â https://creatoriq.cc/3TP69hl âēBase Pace Leggings â https://creatoriq.cc/3DH1SrW âēAlign High-Neck Tank â https://creatoriq.cc/3SFTDBc âē Energy Bra â https://creatoriq.cc/3UrK4Hk _________________________________________________________ âī¸ MORE of My Seated/Chair Workouts on YouTube: âē 30-Minute Arms and Abs Workout (Standing or Seated Workout) -- https://youtu.be/at1HZeMPLdk âē 30-Minute Full Body Dumbbell Workout -- https://youtu.be/cryLopc5PZ0 _________________________________________________________ âī¸FAQ s + TRAINER TIPS: âē Is this pregnancy-friendly 𤰠? Yes, this is a good option for pregnancy! âēHow many days a week should you do strength training? Aim for three days a week of strength training. Include an upper body workout like this 1-2 times per week. A well-rounded fitness plan will include a variety of workouts. Download one of my FREE Home Workout Plans (all with full Youtube videos!): https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/â _________________________________________________________ đ¨SUBSCRIBE TO MY CHANNEL -- https://bit.ly/NMLYoutubeSubscribe âēSUBSCRIBE TO MY EMAIL NEWSLETTER: Get all of my full length workout videos in your email inbox, and all my insider details (like my favorite athletic gear and more)! https://www.nourishmovelove.com/subscribe âē Access ALL of my FREE 14-DAY + 30-DAY WORKOUT CHALLENGES: https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/ âēFOLLOW On Instagram: https://www.instagram.com/nourishmovelove www.nourishmovelove.com
