30-Minute Chair Workout (For Bad or Injured Knees)
Build strength and burn calories with this 30-Minute FULL BODY Chair Workout! ЁЯФе ЁЯТк If youтАЩre 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. 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 Chair Workout (For People with Bad or Injured Knees)тЬи тЦ║ 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. IтАЩm using 10-15 lbs in this workout video. ЁЯСЙMy ankle weights are from Amazon (affiliate link): https://amzn.to/3VI6EMd ЁЯСЙMy oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5тАЛтАЛ *Discount Code: NourishMoveLove тЦ║ INSTRUCTIONS: тЬФя╕П4 Circuits тЬФя╕П3 Moves Per Circuit тЬФя╕ПTimed Intervals (30 seconds of work, 10 seconds of rest) тЬФя╕ПRepeat Each Circuit x3 Sets тЦ║12 Best Chair Exercises 1я╕ПтГг 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 2я╕ПтГг CIRCUIT TWO: LEGS + BACK 1) Bent Over Back Fly 2) Dumbbell on Thigh Leg Lift + Extension (L) 3) Seated Punches 3я╕ПтГг CIRUCIT THREE: LEGS + CHEST 1) Chest Press 2) Single Leg Hip Thrust 3) Seated Runners 4я╕ПтГг CIRCUIT FOUR: LEGS + TRICEPS 1) Tricep Dips 2) Bent Over Rear Single Leg Lift 3) Seated Opposite Hand to Toe тЦ║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 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║Align Leggings тАФ https://creatoriq.cc/3qQYC5K тЦ║ My Cool Racerback Tank is out of stock but this Align Racerback Tank is similar тАФ https://creatoriq.cc/3uEx6tS тЦ║ Energy Bra тАФ https://creatoriq.cc/3UrK4Hk _________________________________________________________ тнРя╕П MORE of My Seated/Chair Workouts on YouTube: тЦ║ 5-Minute Seated Abs (Intense!) - https://youtu.be/TDytJwEhgtc тЦ║ 20-Minute Seated Cardio + Core Workout - https://youtu.be/KlfbKVMeBzI 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! If you feel your core coning or doming, reduce range of motion. тЦ║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/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
