30-Minute Chair Workout (For Bad or Injured Knees)
Build strength and burn calories with this 30-Minute FULL BODY Chair Workout! đ„ đȘ 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. 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 Chair Workout (For People with Bad or Injured Knees)âš âș 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 âș INSTRUCTIONS: âïž4 Circuits âïž3 Moves Per Circuit âïžTimed Intervals (30 seconds of work, 10 seconds of rest) âïžRepeat Each Circuit x3 Sets âș12 Best Chair Exercises 1ïžâŁ 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 2ïžâŁ CIRCUIT TWO: LEGS + BACK 1) Bent Over Back Fly 2) Dumbbell on Thigh Leg Lift + Extension (L) 3) Seated Punches 3ïžâŁ CIRUCIT THREE: LEGS + CHEST 1) Chest Press 2) Single Leg Hip Thrust 3) Seated Runners 4ïžâŁ CIRCUIT FOUR: LEGS + TRICEPS 1) Tricep Dips 2) Bent Over Rear Single Leg Lift 3) Seated Opposite Hand to Toe âșTIME 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 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 âșAlign Leggings â https://creatoriq.cc/3qQYC5K âș My Cool Racerback Tank is out of stock but this Align Racerback Tank is similar â https://creatoriq.cc/3uEx6tS âș Energy Bra â https://creatoriq.cc/3UrK4Hk _________________________________________________________ âïž MORE of My Seated/Chair Workouts on YouTube: âș 5-Minute Seated Abs (Intense!) - https://youtu.be/TDytJwEhgtc âș 20-Minute Seated Cardio + Core Workout - https://youtu.be/KlfbKVMeBzI 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! If you feel your core coning or doming, reduce range of motion. âșHow 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 _________________________________________________________ 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
