30-Minute Chair Workout (For Bad or Injured Knees)
Build strength and burn calories with this 30-Minute FULL BODY Chair Workout! đĨ đĒ If youâre 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. 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 Chair Workout (For People with Bad or Injured Knees)⨠âē 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. Iâm using 10-15 lbs in this workout video. đMy ankle weights are from Amazon (affiliate link): https://amzn.to/3VI6EMd đMy oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5ââ *Discount Code: NourishMoveLove âē INSTRUCTIONS: âī¸4 Circuits âī¸3 Moves Per Circuit âī¸Timed Intervals (30 seconds of work, 10 seconds of rest) âī¸Repeat Each Circuit x3 Sets âē12 Best Chair Exercises 1ī¸âŖ 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 2ī¸âŖ CIRCUIT TWO: LEGS + BACK 1) Bent Over Back Fly 2) Dumbbell on Thigh Leg Lift + Extension (L) 3) Seated Punches 3ī¸âŖ CIRUCIT THREE: LEGS + CHEST 1) Chest Press 2) Single Leg Hip Thrust 3) Seated Runners 4ī¸âŖ CIRCUIT FOUR: LEGS + TRICEPS 1) Tricep Dips 2) Bent Over Rear Single Leg Lift 3) Seated Opposite Hand to Toe âēTIME 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 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 âēAlign Leggings â https://creatoriq.cc/3qQYC5K âē My Cool Racerback Tank is out of stock but this Align Racerback Tank is similar â https://creatoriq.cc/3uEx6tS âē Energy Bra â https://creatoriq.cc/3UrK4Hk _________________________________________________________ âī¸ MORE of My Seated/Chair Workouts on YouTube: âē 5-Minute Seated Abs (Intense!) - https://youtu.be/TDytJwEhgtc âē 20-Minute Seated Cardio + Core Workout - https://youtu.be/KlfbKVMeBzI 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! If you feel your core coning or doming, reduce range of motion. âēHow 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/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
