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.
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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
1⃣ 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
2⃣ CIRCUIT TWO: LEGS + BACK
1) Bent Over Back Fly
2) Dumbbell on Thigh Leg Lift + Extension (L)
3) Seated Punches
3⃣ CIRUCIT THREE: LEGS + CHEST
1) Chest Press
2) Single Leg Hip Thrust
3) Seated Runners
4⃣ 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
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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
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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
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#chairworkout #bodyweightworkout #fullbodyworkout