30-Minute Chair Workout (For Bad or Injured Knees)
Build strength and burn calories with this 30-Minute FULL BODY Chair Workout! 🔥 💪 If you’re recovering from a knee injury (like me!), or need a seated workout, try this chair workout with dumbbells! These are 12 of the best chair exercises you can do to build strength and raise your heart rate. 🚨SUBSCRIBE TO MY CHANNEL for more FREE workouts: https://bit.ly/NMLYoutubeSubscribe 💜 Become a member of Team NML (for exclusive workouts, community + accountability): https://www.youtube.com/channel/UCIiI9tAbgvSPPL_50gefFtw/join ✨THE WORKOUT: 30-Minute Chair Workout (For People with Bad or Injured Knees)✨ ► EQUIPMENT: Medium-to-Heavy Set of Dumbbells, Chair, Optional Long Loop or Mini Loop Resistance Band + Optional Ankle Weights I recommend 8-25 lbs depending on your fitness level. I’m using 10-15 lbs in this workout video. 👉My ankle weights are from Amazon (affiliate link): https://amzn.to/3VI6EMd 👉My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5 *Discount Code: NourishMoveLove ► INSTRUCTIONS: ✔️4 Circuits ✔️3 Moves Per Circuit ✔️Timed Intervals (30 seconds of work, 10 seconds of rest) ✔️Repeat Each Circuit x3 Sets ►12 Best Chair Exercises 1️⃣ CIRCUIT ONE: LEGS + BICEPS/SHOULDERS 1) Lateral Raise + Curl + 2 Punches 2) Dumbbell Thigh Leg Lift + Extension (R) 3) 1 Dumbbell Sit Back Curl + Sit Up Press 2️⃣ CIRCUIT TWO: LEGS + BACK 1) Bent Over Back Fly 2) Dumbbell on Thigh Leg Lift + Extension (L) 3) Seated Punches 3️⃣ CIRUCIT THREE: LEGS + CHEST 1) Chest Press 2) Single Leg Hip Thrust 3) Seated Runners 4️⃣ CIRCUIT FOUR: LEGS + TRICEPS 1) Tricep Dips 2) Bent Over Rear Single Leg Lift 3) Seated Opposite Hand to Toe ►TIME STAMPS: 00:00 Workout Introduction 01:20 Warm Up 05:20 Circuit 1 12:05 Circuit 2 18:45 Circuit 3 25:30 Circuit 4 32:50 Cool Down/Stretch 🎶 Cue up your favorite music, press play , and let s knock it out! Here s my workout playlist: https://spoti.fi/32fRMuK _________________________________________________________ 👖 WEARING (affiliate links): ►strongfeel Training Shoes — https://creatoriq.cc/3TP69hl ►Align Leggings — https://creatoriq.cc/3qQYC5K ► My Cool Racerback Tank is out of stock but this Align Racerback Tank is similar — https://creatoriq.cc/3uEx6tS ► Energy Bra — https://creatoriq.cc/3UrK4Hk _________________________________________________________ ⭐️ MORE of My Seated/Chair Workouts on YouTube: ► 5-Minute Seated Abs (Intense!) - https://youtu.be/TDytJwEhgtc ► 20-Minute Seated Cardio + Core Workout - https://youtu.be/KlfbKVMeBzI ► 30-Minute Arms and Abs Workout (Standing or Seated Workout) -- https://youtu.be/at1HZeMPLdk ► 30-Minute Full Body Dumbbell Workout -- https://youtu.be/cryLopc5PZ0 _________________________________________________________ ⭐️FAQ s + TRAINER TIPS: ► Is this pregnancy-friendly 🤰 ? Yes, this is a good option for pregnancy! If you feel your core coning or doming, reduce range of motion. ►How many days a week should you do strength training? Aim for three days a week of strength training. Include full-body workouts, like this strength training routine for women, that focus on compound exercises. 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/ _________________________________________________________ 🚨SUBSCRIBE TO MY CHANNEL -- https://bit.ly/NMLYoutubeSubscribe ►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 ► Access ALL of my FREE 14-DAY + 30-DAY WORKOUT CHALLENGES: https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/ ►FOLLOW On Instagram: https://www.instagram.com/nourishmovelove www.nourishmovelove.com
