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 ๐ฅ 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! ๐จSUBSCRIBE TO MY CHANNEL for more FREE workouts: https://bit.ly/NMLYoutubeSubscribe ๐ Become a member of Team NML (for exclusive workouts, community + accountability): https://www.youtube.com/channel/UCIiI9tAbgvSPPL_50gefFtw/join โจTHE WORKOUT: 30-Minute Seated Arm Workout (Intense Chair Workout for Ankle/Knee Injury)โจ โบ 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. Iโm using 10-15 lbs in this workout video. ๐My resistance bands are from Hope Fitness (affiliate link): https://www.hopefitnessgear.com/?ref=NML ๐My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5โโ *Discount Code: NourishMoveLove โบ INSTRUCTIONS: โ๏ธ6 Circuits โ๏ธ2 Moves Per Circuit โ๏ธTimed Intervals (30 seconds of work, followed by 10 seconds of rest) โ๏ธRepeat Each Circuit x3 Sets โบ12 Best Chair Exercises 1๏ธโฃ CIRCUIT ONE: BACK 1. Resistance Band Alternating Lat Pull 2. Bent Over Single Arm Row (R/L/Both Arms) 2๏ธโฃ CIRCUIT TWO: BICEPS + SHOULDERS 1. Single Single Double Half Curls (start at ยฝ point) 2. 2 Curls + 1 Press 3๏ธโฃ CIRUCIT THREE: SHOULDERS + CORE 1. Lateral Raise + Curl + 2 Punches 2. 1 Dumbbell 45 Degree Press + Side Tap (R/L/Alt) 4๏ธโฃ CIRCUIT FOUR: CHEST 1. Seated Front Punches 2. Resistance Band Chest Press (R/L/R/L) 5๏ธโฃ CIRCUIT FIVE: TRICEPS 1. Overhead Tricep Extensions 2. Mini Band Single Arm Tricep Kick Back (R/L/R/L) 6๏ธโฃ CIRCUIT SIX: EXTRA 1. Single Arm Row, Curl, Press R/L/Both 2. 1 Dumbbell Sit Back Curl + Press โบTIME 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 โค๏ธ Learn more about the benefits of seated workouts in this post: ๐ถ Cue up your favorite music, press play , and let s knock it out! Here s my workout playlist: https://spoti.fi/32fRMuKโ _________________________________________________________ ๐ WEARING (affiliate links): โบstrongfeel Training Shoes โ https://creatoriq.cc/3TP69hl โบBase Pace Leggings โ https://creatoriq.cc/3DH1SrW โบAlign High-Neck Tank โ https://creatoriq.cc/3SFTDBc โบ Energy Bra โ https://creatoriq.cc/3UrK4Hk _________________________________________________________ โญ๏ธ MORE of My Seated/Chair Workouts on YouTube: โบ 30-Minute Arms and Abs Workout (Standing or Seated Workout) -- https://youtu.be/at1HZeMPLdk โบ 30-Minute Full Body Dumbbell Workout -- https://youtu.be/cryLopc5PZ0 _________________________________________________________ โญ๏ธFAQ s + TRAINER TIPS: โบ Is this pregnancy-friendly ๐คฐ ? Yes, this is a good option for pregnancy! โบHow 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/โ _________________________________________________________ ๐จSUBSCRIBE TO MY CHANNEL -- https://bit.ly/NMLYoutubeSubscribe โบSUBSCRIBE 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 โบ Access ALL of my FREE 14-DAY + 30-DAY WORKOUT CHALLENGES: https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/ โบFOLLOW On Instagram: https://www.instagram.com/nourishmovelove www.nourishmovelove.com
