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 đ„ 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! đšSUBSCRIBE 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 âšTHE WORKOUT: 30-Minute Seated Arm Workout (Intense Chair Workout for Ankle/Knee Injury)âš âș 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 âș INSTRUCTIONS: âïž6 Circuits âïž2 Moves Per Circuit âïžTimed Intervals (30 seconds of work, followed by 10 seconds of rest) âïžRepeat Each Circuit x3 Sets âș12 Best Chair Exercises 1ïžâŁ CIRCUIT ONE: BACK 1. Resistance Band Alternating Lat Pull 2. Bent Over Single Arm Row (R/L/Both Arms) 2ïžâŁ CIRCUIT TWO: BICEPS + SHOULDERS 1. Single Single Double Half Curls (start at Âœ point) 2. 2 Curls + 1 Press 3ïžâŁ CIRUCIT THREE: SHOULDERS + CORE 1. Lateral Raise + Curl + 2 Punches 2. 1 Dumbbell 45 Degree Press + Side Tap (R/L/Alt) 4ïžâŁ CIRCUIT FOUR: CHEST 1. Seated Front Punches 2. Resistance Band Chest Press (R/L/R/L) 5ïžâŁ CIRCUIT FIVE: TRICEPS 1. Overhead Tricep Extensions 2. Mini Band Single Arm Tricep Kick Back (R/L/R/L) 6ïžâŁ CIRCUIT SIX: EXTRA 1. Single Arm Row, Curl, Press R/L/Both 2. 1 Dumbbell Sit Back Curl + Press âșTIME 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€ïž Learn more about the benefits of seated workouts in this post: đ¶ 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): âșstrongfeel Training Shoes â https://creatoriq.cc/3TP69hl âșBase Pace Leggings â https://creatoriq.cc/3DH1SrW âșAlign High-Neck Tank â https://creatoriq.cc/3SFTDBc âș Energy Bra â https://creatoriq.cc/3UrK4Hk _________________________________________________________ âïž MORE of My Seated/Chair Workouts on YouTube: âș 30-Minute Arms and Abs Workout (Standing or Seated Workout) -- https://youtu.be/at1HZeMPLdk âș 30-Minute Full Body Dumbbell Workout -- https://youtu.be/cryLopc5PZ0 _________________________________________________________ âïžFAQ s + TRAINER TIPS: âș Is this pregnancy-friendly đ€° ? Yes, this is a good option for pregnancy! âșHow 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 _________________________________________________________ đšSUBSCRIBE TO MY CHANNEL -- https://bit.ly/NMLYoutubeSubscribe âșSUBSCRIBE 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 âș Access ALL of my FREE 14-DAY + 30-DAY WORKOUT CHALLENGES: https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/ âșFOLLOW On Instagram: https://www.instagram.com/nourishmovelove www.nourishmovelove.com
