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 ЁЯФе 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! ЁЯЪиSUBSCRIBE TO MY CHANNEL for more FREE workouts: https://bit.ly/NMLYoutubeSubscribe ЁЯТЬ Become a member of Team NML (for exclusive workouts, community + accountability): https://www.youtube.com/channel/UCIiI9tAbgvSPPL_50gefFtw/join тЬиTHE WORKOUT: 30-Minute Seated Arm Workout (Intense Chair Workout for Ankle/Knee Injury)тЬи тЦ║ 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. IтАЩm using 10-15 lbs in this workout video. ЁЯСЙMy resistance bands are from Hope Fitness (affiliate link): https://www.hopefitnessgear.com/?ref=NML ЁЯСЙMy oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5тАЛтАЛ *Discount Code: NourishMoveLove тЦ║ INSTRUCTIONS: тЬФя╕П6 Circuits тЬФя╕П2 Moves Per Circuit тЬФя╕ПTimed Intervals (30 seconds of work, followed by 10 seconds of rest) тЬФя╕ПRepeat Each Circuit x3 Sets тЦ║12 Best Chair Exercises 1я╕ПтГг CIRCUIT ONE: BACK 1. Resistance Band Alternating Lat Pull 2. Bent Over Single Arm Row (R/L/Both Arms) 2я╕ПтГг CIRCUIT TWO: BICEPS + SHOULDERS 1. Single Single Double Half Curls (start at ┬╜ point) 2. 2 Curls + 1 Press 3я╕ПтГг CIRUCIT THREE: SHOULDERS + CORE 1. Lateral Raise + Curl + 2 Punches 2. 1 Dumbbell 45 Degree Press + Side Tap (R/L/Alt) 4я╕ПтГг CIRCUIT FOUR: CHEST 1. Seated Front Punches 2. Resistance Band Chest Press (R/L/R/L) 5я╕ПтГг CIRCUIT FIVE: TRICEPS 1. Overhead Tricep Extensions 2. Mini Band Single Arm Tricep Kick Back (R/L/R/L) 6я╕ПтГг CIRCUIT SIX: EXTRA 1. Single Arm Row, Curl, Press R/L/Both 2. 1 Dumbbell Sit Back Curl + Press тЦ║TIME 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 тЭдя╕П Learn more about the benefits of seated workouts in this post: ЁЯО╢ Cue up your favorite music, press play , and let s knock it out! Here s my workout playlist: https://spoti.fi/32fRMuKтАЛ _________________________________________________________ ЁЯСЦ WEARING (affiliate links): тЦ║strongfeel Training Shoes тАФ https://creatoriq.cc/3TP69hl тЦ║Base Pace Leggings тАФ https://creatoriq.cc/3DH1SrW тЦ║Align High-Neck Tank тАФ https://creatoriq.cc/3SFTDBc тЦ║ Energy Bra тАФ https://creatoriq.cc/3UrK4Hk _________________________________________________________ тнРя╕П MORE of My Seated/Chair Workouts on YouTube: тЦ║ 30-Minute Arms and Abs Workout (Standing or Seated Workout) -- https://youtu.be/at1HZeMPLdk тЦ║ 30-Minute Full Body Dumbbell Workout -- https://youtu.be/cryLopc5PZ0 _________________________________________________________ тнРя╕ПFAQ s + TRAINER TIPS: тЦ║ Is this pregnancy-friendly ЁЯд░ ? Yes, this is a good option for pregnancy! тЦ║How 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/тАЛ _________________________________________________________ ЁЯЪиSUBSCRIBE TO MY CHANNEL -- https://bit.ly/NMLYoutubeSubscribe тЦ║SUBSCRIBE 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 тЦ║ Access ALL of my FREE 14-DAY + 30-DAY WORKOUT CHALLENGES: https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/ тЦ║FOLLOW On Instagram: https://www.instagram.com/nourishmovelove www.nourishmovelove.com
