30-Minute Chair Workout (For Bad or Injured Knees)

Hi, I'm Lindsey Baumgren of Nourish Movelove and this is your 30 minute chair workout. Now we are hitting full body strength and cardio from a seated position. Because I'm recovering from meniscus surgery, I tore my meniscus. If you're in a similar boat or maybe you just want to work out from a seated position today, come work out with us and hit subscribe to our YouTube channel. All right, you guys, strength and cardio from the chair. We're going to hit every muscle head to toe in 30 minutes. Let's knock it out. I have with me some dumbbells today and my box right here. And then I also have an ankle weight I might be throwing on at some point to increase the intensity of making these legs work. All right, so that's what we're doing today. Your workout looks like this. You got four circuits. Each circuit has three moves. Arms, legs, core and cardio. Okay? So we're gonna raise that heart rate with move number three. You're gonna do each exercise for 30 seconds of work followed by 10 seconds of rest. Repeat at times. Three sets. 30 minutes, eight and out. Boom. Whether you got a knee injury, an ankle injury, maybe you just want to work out from a seated position because it feels good for you. We are going to do it together. So let's get this party started with a good warmup. This is my surgery leg. It's going to stay locked up straight because it has to. You can bend your knees. Go for it. If you want to have straight legs, you can make that work too. Okay. You do you. Today we're all about making it work in whatever season of life we are in. Right? Making lemons out of lemon. Lemons. Lemon Lemonade. Making a lemonade out of lemons. You know, something like that. All right, let's warm up. Okay, I'm gonna seated position. Go ahead and just take a couple shoulder rolls. Just inhale, exhale, Little, little goose froba. Whatever season of life you're going through, we could all use some good shoulder rolls and deep breathing. Okay, let's move on. Here we go. Reach and reach. Nice work. Just reach and reach. Get that body moving. It feels good to move. Even if you've got an injury, you do what you can. My motto is do your best, forget the rest. That's what I am sticking to in this season of life especially. Alright, bring it right here. Gonna take hands behind the head. We're gonna go. Good morning. So you're gonna hinge and up. So we're warming up that spine, the low back. Tell you what. I got three kids, ages 5 and under. We run a business. We moved in the last week. Like, life has just been wild. But you make it work, right? Knee injury and all. We are here. Not exactly the timing. I wanted to tear my meniscus. But we're here, and we're gonna do our best. I'd love to hear why you're here. If you have an injury, I want to hear about it. I want to know where you're at in your recovery process. I'm three weeks post surgery. Nice. Give me two more right here. Love working out with you guys and finding out more about people who are injured, it's just so interesting. Maybe you're not injured. Maybe you have something else that's bringing you here today. Love to hear about it. Okay, so you're gonna take one hand to the ground. Other hand's gonna reach overhead, and then you're gonna switch it out. Opposite hands to the ground, Reach overhead and reach. You're gonna do one more each way. Nice. Reach and reach. Awesome job. From here, come up, you're just gonna flap those arms. Flap it, flap it, flap it. We're gonna go into some straight leg lifts. So I'm gonna slightly hinge back and use my hands right here. Take both legs out, and I'm just gonna lift my right leg and lift my left leg, if you're able to do that. Okay. So I'm flexing through that quad, engaging it. Straight leg lifts. I said I'm gonna have some killer hip flexors after this leg after this knee injury. Right? Killer hip flexors. Nice work activating that quad. Still getting it to fire here, even from this limited straight leg position. Nice. You're going to go for four, go for three, go for two, and go for one. Nice. From here, you're going to hinge over and you're going to take those arms. Thumbs are going to go up. You're going to go straight up 45 to the side. Straight up 45 to the side. Nice work. Go straight up 45 to the side. Nice work. Warming up the spine, the shoulders, the back, and core. Nice. One more, one more. Straight up 45 to the side. Nice work. Now I'm going to go back to those straight legs, and I'm going to go opposite hand, opposite toe. Opposite hand, opposite toe lift. You can always bend at the knee if you need to. That would shorten the lever, make it a little bit easier. So you could be right there. Nice. I can't do That I can't bend my surgery leg. So we're going to keep both legs straight and go for it. Nice. Right there. Go. 8. Go. 7. Go. 6, 5, 4, 3, 2, and 1. Let's raise that heart rate. Are you ready? You're going to sit up nice and tall, and you're just going to run. So you're going to pump those arms. You may even get a little bounce in there. There's still a way to raise your heart rate even from a seated position. I've been doing these seated runners. My husband's like, what are you doing? Like, you just worry about yourself. I'm just gonna be over here doing my seated runners, getting my heart rate high, finding my endorphins for the day. Just keep moving. Just keep moving. Come on. You got it. Pump Those arms for 8, 7, 6. We're gonna punch it out. And 4, 3, 2, and 1. Here we go. You're gonna go 1, 2, 2, 3, 4. Up, 2, 3, 4. Back, 2, 3, 4. Up, 2, 3, 4. Back, 2, 3, 4. UP, 2, 3, 4. Punch it out. Come on. Put something behind those punches. Yes. You got it. Go. 8, 7, 6. You got it. 5, 4, 3, 2, and 1. Are you warm? I hope so. We are gonna jump into circuit number one. It is legs, biceps, and shoulders. Okay, so your first move is the upper body. Upper body. I'm gonna grab my lighter weights to start with. It's a challenging move. I'm gonna sit up here on the edge of my chair. You give me one lat raise, half curl, two punches. It looks like this. Lat, raise, half curl, punch right, punch left. Okay, that is your move. You're doing it for 30 seconds of work. 10 seconds of rest, and you're gonna go right into. We'll start with our right leg. Okay. Aiming in my right leg. Actually, I'll start with our left leg. So I'll show you the full movement. You're going to lift and kick down. Now, you can place a weight right here. If you want to lift, kick down. So it's a leg lift with an extension. Obviously, can't do that on my other leg. So I'm just going to do a leg lift. But we're going to stay right on that right leg the entire time. We'll do the left leg next. Okay, let's go for the lat raise, half curl. Two punches, 30 seconds. In three, two, let's go. So it's lat raise, half curl, punch right, punch left. 30 seconds. Here we go. So shoulders, biceps, shoulders. Nice. Take it Down, Shoulders, biceps, shoulders. Nice on that raise. Can you think about leading with your pinkies? Curl up. Halfway. Punch, punch. Nice. Take it down. Lead with the pinkies. Curl up and punch, punch. Nice work. You got it right here. You got five, four, three, two and one. Those 30 seconds go fast. I'm gonna take one weight. I'm going to place it right here on my left leg. I'm going to lift up, kick out and take it down in three, two. Let's go. Lift and kick. Nice. You can just. I'm not even going to tap it. I'm just going to hover. And up. I'm going to keep constant tension on this leg. Really think about flexing the quad as you kick out. Squeeze the quad, that's your thigh squeeze right there. Down, up, kick it out. Down, up, kick it out. It might feel easy the first set, but let me tell you, when we get to set number three, you're gonna be like, whoo. I feel it. I feel it from here. We're gonna crank up that heart rate in 3, 2, and 1. I'm gonna hold this weight right here. I'm gonna sit back and push. Sit back and push. Sit back and push. Core and cardio in three, two. Let's go. Take it down, up, push. Sit back, curl, press, sit back, curl, press, sit back, curl, push. You to move at your pace, your tempo. Nice. I see my working leg. I'm going to kick it out. Kick out, bring it in and push. Kick out, bring it in and push. This is core and cardio. Core and cardio. Nice. You can still raise that heart rate even from a seated position. Let's go for 5, 4, 3. 4, 2 and 1. Nice work. From the top, guys. From the top. Lat raise, half curl and two punches. You get two more sets of it. You ready? We go in three, two. Let's go. Lat raise. Nice. Up. Punch, punch. I'm mixing up. I'm gonna punch with my left arm first this time. Mix it up on you. Punch, punch. So we go arms, we go legs, we go core and cardio. And it's got a 10 second rest in between, which is is not long, which means that heart rate is going to stay elevated. Strength training at a high intensity pace with limited rest. 10 seconds, guys. Come on, punch it out. We're going back to that left leg in 3, 2, and 1. And place that dumbbell back on my left leg. Same thing. I'm going to lift and kick, just gently going to support that weight so it doesn't fall off my leg in. Three, two. Let's go. Lift and kick. 30 seconds. Up and kick. Just gently tapping down and kick. Think about squeezing that quad. Nice. You're gonna feel your core turn on right here. Too slight. Sit back. Feel that core turn on. Nice work. Right here. Kick it out. Now, you don't have to do this with weight. You could do this with just body weight. I have a lighter ankle weight you could place above the knee, or you could place it below the knee. You could get real aggressive and place an ankle weight on as well. Nice. 3, 3, 2 and 1. I'm doing that the next time I do this. I'm putting an ankle weight right there. Here we go. It's the sit back, curl, press. Sit back, curl, press. Sit back, Curl, press. In 3, 2. Let's go, let's go. Sit back, curl, punch. Sit back, curl, punch. Nice work. Sit back, curl, punch. You got it. Come on. It's meant to raise your heart rate. Yes. Right here. Let's go. Can you pick up the intensity? 4. Move number 3. Push it. You've got this. Come on. You've got 10 seconds here, 10 seconds here. Make it count. Pick up the pace for 5, 4, 3, 2 and 1. Awesome job. Okay, guys, one more time through all three of those exercises. One more time and then we move on. So let's go ahead, grab that other weight. Lat raise, half curl. Two punches in. Three, two. Let's go, let's go. Lat raise, half curl. Jab right. Jab left. Nice work. Lat raise, half curl. Jab, jab. You are crushing this. Come on. Yes, you are. Circuit number one. Knock it out. Knock it out. Get it up. Half curl. What would it look like If I said 10 more seconds? Yes, you can. Right here. Stick with me for 5, 4, 3, 2 and 1. Nice work, nice work. Last time. Gonna place that weight on that left leg. We're gonna do the right leg next, all right? The lift with the extension. If you have that capacity. In three, two. Let's go. Lift and kick. Nice. Tap, lift, kick down. Awesome job. Low abs, turn on hip flexors, turn on quads. Turns on thinking, but really driving that heel to me. Drive that heel. Kick it. Nice. Can you hold and squeeze right there? Hold and squeeze. You got it. 10 seconds left. Right here. Come on. 10 seconds. Yes, you can. For five, four, three, two and one. Nice work, you guys. All right, you ready? Last time, sit back, curl, press. Last time, sit back, curl, press. We go in in three, in two. Let's go, let's go. Sit back, curl Push. Sit. Back. Curl. Push. Raising the heart rate by pressing the weights overhead. Woo. You got it. Come on. Find the level of intensity you can give me today and get after it. Whatever you got. Come on. Whatever's bringing you down today to the seated position. Maybe it's a leg injury, an ankle injury. Maybe you just want to work out from a seated position. That's awesome. You're here. You're doing it for 5, 4, 3, 2, and 1. Awesome work, you guys. So stinking proud of you. That closes out circuit one. Let's grab a drink. Before we move on to circuit two, which is legs and back. My personal two favorite muscle groups to work. We're going to go for a bent over back fly. And then we're going to do that same thing on the other leg. I'm going to avoid the weight and I'm just going to do a single leg lift right here. Flexing my quad. This is my surgery leg. Just trying to work on reactivating my quad here. Maybe I'll throw an ankle weight on it. All right. And then we're gonna go back to those punches. Back, two, three, four. Up, two, three, four. That we did in the warm up. Are you ready? Bench over, back fly. Whoo. Grab those weights you want to use. You're gonna hinge over and you're gonna fly right there for 30 seconds. Yes. We go in three, two. Hinge it over. And fly. Fly. Nice fly. Awesome job again. Think about leading with that pinky. Awesome job. Lead with the pinky. You got it. Now, if these weights are too heavy for you, you could always go to an alternating fly, too. You could fly one arm and fly the other arm. I might be there. Oh, this is challenging for me. Tell you what. You realize how hard isolated upper body exercises are when you take your legs out of the equation. 5, 4, 3, 4, 2 and 1. Set the weights down. If you want to add a weight, I'm going to add an ankle weight. Maybe I'm just going to slap that across my leg right here like this. And I'm going to do leg lifts right there. Leg lifts in three, two. Let's go. So this is where I'm at. If you have the good leg, remember you're doing a lift and a kick down. A lift and a kick. You got an ankle injury. I think you can still do that. You have to keep your leg locked out straight like me. You're really focusing on activating that quad. Quad sets, quad sets, quad sets. If you've had a knee injury, you've heard the term quad sets. Let's go quad sets. Come on. It's really about controlling the lower, too, right? Gotta lift up. Control the lower for 3, 2, and 1. Nice work. From here, you're gonna go back, and you're gonna go back, 2, 3, 4. Up, 2, 3, 4. Back, 2, 3, 4. Working the core and cardio in 3, 2. Let's go. Let's go. Back, 2, 3, four. Up, 2, 3, four. Back, 2, 3, Four. Up, 2, 3, Four. Nice work. I like working out on something that doesn't have a chair back on it. That's just my personal preference because I really want to challenge my core and my range of motion right here. Nice. So I'm going all the way back, all the way up. Challenging that core. There's nothing stopping me. I got to control it. Come on, punch it out right here for 5, 4, 3, 2, and 1. Nice work. We're gonna do those same moves again, all right? Oh, no. Gotta count on my leggings there. All right, here we go. Back, fly, back, fly. 30 seconds. In, three, in two. Let's go. So you're gonna fly. Come on. And fly. Nice work. Nice work squeezing those shoulder blades together and really controlling the weights on the way down. Not letting those weights just fall down. You control it. Control it up, control it down. Come on. You got 30 seconds to dig into those back and shoulders. 10 seconds left. It should start to feel challenging right here. Stick with me for five, four, three, two. You're gonna give me one more because you can. Whoo. Holy bananas. Challenging upper body moves. Let me tell you. I'm gonna take that weight, place it here again. I'm gonna give you the straight leg lift in three, two. Let's go. Lift. Nice lift. Putting the weight above the knee is less stress on the knee. If you're cleared by your pt, maybe you can go below the ankle. You do you? I'm about three weeks post surgery, still trying to be a super rock star patient to my physical therapist, Right. I can do these leg lifts without my knee brace. That's a big upgrade. Then I can do them where I turn my toes out, get a little bit more inner thigh right there. Love to hear why you're here today. Come on, you got 4, 3, 2, and 1. Awesome job. From here, it's the punches, the punches. This time, we're gonna go up, two, three, four. Center, two, three, four. Up and three, two. Let's go. Punch. Up, two, three, four. Center, two, three, four. Up, two, three, four dot center, two, three, four dot up, two, three, four. Center two, three, four. Knock it out today, guys. Whatever you got. Come on. Yes, you can. Maybe you're a little bit angry about your injury. Maybe you haven't fully accepted it yet. What stage of grief are you in? Are you in denial? Are you in acceptance? Are you in anger? This is. If you're in anger right here, punch it out, punch it out, punch it out. No better way to get that anger out than just keep moving. Nice. You're done. Woo. That went fast. Last time, last time, bench over, back fly. Last time on the fly. Last time on the leg lift. Last time on the punches. In three, three, two. Let's go. Let's go. Up. People are like, she's crazy. What do you mean, stages? I'm serious. Like, didn't you feel. When I got injured, I feel like I went through these stages of, like. I was like, nope, it's fine. Denial. And then I was like, okay, accept it. I'm really sad. I can't play with my kids like, I want to. It was really hard. And now I feel like I'm finally like, okay, I accept it. I'm here. 10 seconds. I'm just gonna show up, do my best. Forget the rest. You got it. Come on. Stay with me for 5, 4, 3, 2, and 1. Challenging. That's where it should be. It should be challenging. All right, nice work. I'm gonna put that ankle weight above my leg again. We're gonna do straight leg lifts in three, two. Let's go. Nice lift. And lift. Awesome job. I don't know about you. Every time I show up at physical therapy, I'm like, how's my quad strength? How we doing? Right? Continuing to try and get that quad to fire any way I can. It's a great way to do it. This straight leg lift. Also feel like I'm going to have hip flexors of steel after this injury. 10 seconds, guys. 10 seconds. Keep moving. One more chance to punch it out and raise that heart rate. In 5, 4, 3, 2, and 1. Awesome job. Last time to punch it out. I'm going to stick with those center punches. You can go up high, then you can go down low. You do you. We go in 3, 2. Let's go. Let's go. Back, 2, 3, 4. Up, 2, 3, 4. Back, 2, 3, four. Up. Come on, punch it out. Knock it out. Knock it out. Yes, you can. Whoo. Just keep moving. Just keep punching. Right here. You got it. Let's go. Down. Come on. What would it look like if I said 10 more seconds? Go. 10, go. 9, 8, 7, 6. You got it. 5. 4. 3, 2. Last set. All the way up and you're out. Nice work. Two circuits down. All right. Right. These are not your average chair workouts, guys. I was, like, scouring YouTube trying to find workouts that challenged me with a knee injury. Couldn't find them. So we're making our own, and we are making them challenging. Right, here we go. Circuit number three, legs and chest. Okay, so now I'm going to go off my box and rest my upper back on here. You don't have that capacity. This is where you could use a chair. With the chair back, you could lean back and perform an incline chest press. An incline chest press. Okay. I'm gonna go off my box and challenge myself. I love this superset. It's one I've been doing often. So I'm gonna come over to the side of my box here so you can see me a little bit better, wiggle my way around. Nice. Okay, so I'm gonna come down. I'm gonna make my working leg, my good leg workload a little bit for me. I'm going to keep my upper back and shoulders right there. Right here. I'm going to rest them on the box, and I'm going to do a chest press for 30 seconds. In three, two. Let's go. Down and up. I'm going to get real comfy in this position. We're going to hang out here for most of the circuit. It's going to be challenging, right, because not only is my chest working here on the chest press, also forcing my good leg to support me here, my glute, my hamstring. It's also going to fire. You need a little extra work in this set right here. Nice work. You got it, guys. 10 seconds here on that chest press. 10 seconds here. You could always do that incline press. Do what you can do. Do what you can do. Come on. 5, 4, 3, 2, and 1. I'm gonna take those weights and set them off to the side of me. I'm gonna stay right here. I'm gonna slightly hinge up because I really need to cinch. I need to tuck my ribs down into my hips. Single leg, hips first. Lift and lower. Lift and lower. 30 seconds. Let's go. Okay, we take this to a single leg glute bridge on the ground, using my good leg to lift me up right here. Down, up. Nice. Squeezing through that gluten hamstring right there. Nice. Really thinking about decreasing the air between my hips and my ribs. Don't let that rib flare happen. Keep Those ribs nice and tight. You got it. Let's go. It's 5, 4, 3, 2, and 1. Nice. I'm gonna wiggle my weight back up to this box. There we go. Those seated runners that we did in the warmup, you're going to do those right here. You're just going to run. You're going to pump it out in three, two. Let's go. You're going to trade and raise your heart rate by just pumping those arms. Get them moving, get them moving. Maybe you want to add those ankle weights right into your hands and hold one. Maybe you want to hold some two pound dumbbells, some soup cans. You do you? I'm getting a little booty bounce. See my little booty bounce happening? My knee still feels okay. It's nice and secure in my bracelet. Whoo. Just trying to raise that heart rate for 10, 9. Come on. Yes, you can move those arms. Yes. 5, 4, 3, 2, 1. Nice work, guys. Round two, round two. Back to chest press. Okay, again. You can always do the incline on the chair. I'm gonna move myself down. Upper body supported on my bench. We go in three, two. Let's go. Chest press right here. Down, up. Come on, come on. Yes, you can. Nice work. Yes. One wreck, one rep at a time. Inhale down, exhale up. Use your breath to help push those weights up overhead. If you can't do push ups right now, this is a great alternative to keep that chest nice and strong so you can return to those push ups with some strength. Come on, you got it. 5, 5, 4, 3, 2, and 1. I'm going to set my weights down. All right. Back set, down, up, single leg. I'm going to try and make it harder. I'm going to try and keep my non good leg lifted for the quad extension. We go in 3, 2. Make sure you first decrease the air right here. Tuck those ribs down. So now I'm working this quad and this glute hamstring. Quad is turned on here. Glute hamstring is turned on here. Holy bananas. Does that increase the intensity? I feel it. You should see my legs are shaking right here. Ten seconds, guys. Yes, you can. Down, up for five, four, three, two and one. Holy bananas. Did I feel that one? That definitely increased the intensity. Wiggle my way up to a seat position right here. We're gonna run it out. Pump those arms in three, two. Let's pump those arms. Run it. Come on, run it, run it, run it, run it, run it. Yes, you can do your best with what you have this is your chance to raise your heart rate. Come on, push. Push. You're an athlete. Even though you are in a seated position, you are strong and you are athletic. Let's go. Do what you can right here. Push it. Push it. 10 seconds, guys. 10 seconds. Bring it home. Let's go. Right here. Bring up that intensity for 5, 4, 3, 2, 1. Awesome work, team. One more round, you guys, one more round. Chest press, hip thrust runners. Come on, let's go. Get those weights up. Chest press in three, two. Let's go. Down, up. See, this is why it's that second move. That hip thrust is hard because my quad and my glute are already turned on right now. Whoo. And then I'm gonna keep them working. It's really, like, one minute of time under tension for the glutes and the quads, which is good because my muscles, my legs, are deteriorating rapidly. It is crazy how long it takes to build muscle and how quick you lose it. Right? It's a humbling experience. Gonna make us all stronger. 3, 2, and 1. We're gonna come out of this, you guys. We're gonna come back from these injuries physically stronger and mentally stronger. Yes. I'm gonna lift that leg again. 3, 3, 2. Don't let those ribs flare. Right here. I'm gonna place my hands. Let's go. Place my hands right around my ribs so I make sure I don't let them flare. Keep them nice and tight. Quads, glutes, hammies. Oh, my gosh. I feel like I'm gonna get a butt cramp over here. It's working. I feel it. Yes, you can. What would it look like If I said 10, 9, 8. 8. You got it. 7. Stay with me. 6. 5, 4. 3, 2, and 1. Holy bananas. We feel it. We feel it. All right, back up to that seated position. Let's run it, guys, for the final time. In three, two. Let's run. Let's run. Bomb, bomb, bomb. Come on. Envision yourself. Visualization is like a super powerful tool. I was in so much pain those first couple days post surgery. I would visualize, like, healing energy coming in, red light pain leaving my leg, and I swear it helped. So now I'm visualizing myself. I'm hoping to get back to running after this knee injury. I'm visualizing myself just hitting the pavement. Me, my feet, my breath. For five, four, three, two, and one. And I'm gonna be so stinking grateful on that first run, let me tell you. It's gonna be awesome, you guys. All right, grab some Water. You are three circuits down. Last circuit. This is only four circuits. Okay. Last circuit is legs and triceps. Legs and triceps. None other than tricep dips. So we're gonna go tricep dips if you are capable. If you're not capable because of your surgery leg or your injury, you're gonna give me overhead triceps. Okay? You're gonna stay seated. One dumbbell right here. Down, up for 30 seconds. Okay, I am going to do tricep dips on the box because I can. Then I'm going to take this ankle weight, I'm going to place it on my surgery leg and we're going to make that surgery leg work, hamstrings and glutes by coming up onto my box. Okay. Right here, I'm going to perform bench over. I'm just going to lift so I'm going to balance on my good leg. I'm going to lift my bad leg right there. So if you have a bad leg, great option that you can still do. All right, so that's what we're gonna do. You know what? I'm just gonna put ankle weights on both my legs because we're gonna come to a core exercise after that. And I'm just gonna make it hard. Make it hard. Do your best, forget the rest, right? We're gonna make it as hard as we can make it today. We are in it to win it. Tricep dips. Tricep dips. I'll come over here. Alright. Tricep dips. If you can do them, great. If you can't overhead triceps, you can dip it. Just basically placing a little bit of weight right here. My heel. And then I'm dipping for 30 seconds. Yes. We go in three, two. Let's dip. Let's dip. Down, up, down, up. Nice. Think about nice long neck. Keep those shoulders out of the ears. Nice flat back, neutral spine. Bend, extend, bend, extend. Drive through the palms of your hands. Right through the palms of your hands. Push up, Bend, extend. Shoot those elbows straight back towards that wall behind you. Yes, you can. 10 seconds here. Down, up, down, up. Go for five, four, three, two. Give me one more and you're out. Nice work. I'm gonna come over into that standing position. All right? I'm gonna use this box to support me. I'm gonna bend over. My bad leg is gonna lift right there. Heels to the heavens in three, two. Let's go. I'm keeping my back leg straight. Just lifting up. Firing the gluten hamstring so that hip thruster, we got my gluten hamstring on my good leg. Now we're gonna get the gluten hamstring on my bad leg right here. Little standing bent over leg lift. Can always take this from a bird dog position. You can always do. Of course, you do not need the ankle weight. Make sure you are cleared by your physical therapist for that. I am with my brace on. Nice work. Thinking about lifting that heel up. Three, two, and one. Nice work. Okay, Challenging move right here with ankle weights. Let's see if I can do it. We did it in the warmup. Opposite toe, opposite hand. In 3, 2. Let's go. Opposite toe, opposite hand. Boom, core. Boom, core. Come on, come on. Yes. Nice work. You got this, team. Opposite hand, opposite toe. Boom, boom. Come on. Keeping those hands above my head. Keep that heart rate high. Yes. 10 seconds here. Let's go. You got it. Stay in it for 5, 4, 3, 2, and 1. Nice work, team. Back to triceps. Dip it. Or overhead extensions. You do what you can do today. Dip it. Or tricep extensions. Yes. 30 seconds. In three, two. Let's go. Let's go. Bend, Extend. Down, up. Shoot those elbows straight back. Nice work. Come on, it's only 30 seconds. You can do anything for 30 seconds. Yes, you can. Especially when you put it into perspective of your injury, right? Recovery time. You can do anything for 30 seconds. That's nothing compared to three months, six months, nine months. We're gonna do it though, right? One day at a time, right here. One rep at a time. For three, two, and one. Nice work, guys. Standing bent over position. Bad leg is gonna lift heel to the heaven. Straight leg lift in three, two. Let's go. I'm keeping a nice, soft bend in my standing leg, lifting my heel to the heaven. Nice work. Really controlling the lower, keeping that core nice and tight. You got it. You got it. Nice work, team. Stay with it. Like I said, right? One rep at a time. Break down your recovery one day at a time. Make it a lot easier than focusing on that long haul, okay? It's a marathon, not a sprint. Here we go. 5, 4, 3, 2, and 1. Awesome job. Opposite hand, opposite to toe. Hello, core. Opposite hand, opposite to toe. Hello, core. Sit back, brace that core. We go in three, two. Let's go. Opposite hand, opposite to toe. Boom, boom. Nice work. Whoo. These ankle weights, add just that little something extra, let me tell you. Nice work, guys. Stay with it. Right here. 30 seconds at a time. You got this. Boom, boom. How straight can you keep those Legs. Can you reach that toe for 10, nine. Nice work, team. We got it. Final five, four, three, two and one. Whoo. One more time through triceps. One more time through, guys. Triceps, leg lifts, core. Come on. Triceps, leg lift, core. Let's finish it. Let's finish strong. In three, two. Let's go, let's go. Down, up, down, up. This is it, guys. Third and final set. This is it for your workout. Whatever you got left, finish strong. Right here. Your 30 minute chair workout, strength and cardio. Yes, you can. Let's go. Stay with me. Woo. You got this. Come on. Yes. 10 seconds here. 10 seconds. Bring it home for 5, 4, 3, 2 and 1. Woo. Holy bananas. Triceps. Felt that, Let me tell you. Rear leg lifts. Rear leg lifts. If you got a bad leg, that's what you're using. In three, two, let's go. Lift, lift. Nice work, team. Lift. Awesome job. Now, if you got two good legs and you're just doing this because you want to, you could always do one set on the right leg, one set on the left leg. Third set, you could alternate. Okay, third set, you could alternate. Nice work. 10 seconds, guys. 10 seconds. Stay in it. This and core. And you are done for today. Come on. 5, 4, 3, 2. Give me one more because you can. Awesome work. Find that seated position. Find that seated position. Opposite toe, opposite hand. Last move up today. Knock it out. In three, two. Let's go. Boom, boom. This is it. Bring it home. You got this. Yes, you do. Right here. Stay with me. Nice work, team. I love it. So strong. So stinking strong. That's what you are, right here. What would it look like If I said 10 more seconds? Yes, you can. Just keep lifting right here for 5, 4, 3, 2 and 1. Awesome job, you guys. I am so stinking proud of you for showing up today and getting it done no matter your circumstances. So proud. All right, quick, cool down. Quick, cool down. You can take those ankle weights off if you got them on. Quick, cool down and you are out of here. Way to go. Let's go ahead and just flap up those wings. So proud of you. You did awesome today. Just hold the right arm across the body. Drop the shoulder and roll up the wrist. Gaze across to the right side. Nice. Let's go ahead. Reach straight up, Take it straight down. Little tricep stretch right there. For that tricep we worked at the end those dips and then you can give a little side body lean. That feels good. Nice. Take it down, flap it out again. Go left Arm across. Drop the shoulder. Roll the wrist. Gaze across that left shoulder. Nice work. Way to just show up. Right up overhead. Reach for the middle of the back. Stretch out that tricep. Take a gentle little lean over to the right side. Nice. Awesome work. Right here. We're gonna go train those legs. We're gonna do a nice forward fold. Forward fold. Oh, that feels so good. Nice. Now take your left hand to your right shoe and just open it up. Gentle little rotation. Take the right hand to the left shoe. Little gentle twist. Feels really good. Nice work, you guys. Awesome job. Roll it back up. If you are capable, you can plant your hands right here and give me a little, like, reverse tabletop. Just spread the chest part. Really think about opening your chest and shoulders. That doesn't work for you. Go ahead and just take a chest expansion right here, Pulling the knuckles away from the tailbone, opening it up. Nice. Wherever you're at, just bring yourself back to that seated position. Go ahead. Flap those wings one more time. Take two big shoulder rolls. Up, back, and down. Up, back, and down. Big inhale, Big exhale. You did it. Nice work. I'm proud of you, and I'd love to see you back here for more workouts@nourishmovelove.com have a great day. If you enjoyed this seated workout, I'd love to sweat with you again. So smash that subscribe button so you can come back for more workouts. And if you want another add on to this workout, you can check out this seated workout right here. Or find our entire library of seated exercises in this playlist right here. Have a great day.