30-Minute Intense Arm Workout (Seated)

Hi, I'm Lindsey Baumgren of NourishMove Love, and this is your 30 minute seated arm workout. If you've got something like a knee injury keeping you down, hit subscribe to our YouTube channel for more seated workouts. All right, you guys, if you've been following along with Nourish Movelove, you know that I have been recovering from a meniscus tear. So I had a meniscus tear on my knee, and I got the surgery. And so here we are. I'm about three weeks post surgery. I've been doing a lot of arm days, but I am cleared to be working out in some capacity in a seated form as long as my leg stay straight locked out in this brace. Okay. So whatever you're dealing with, maybe you just want to do a seated workout as a beginner. Maybe you're recovering from an injury, ankle, knee, something on the lower body. We are going to get you moving today. 30 minute arm workout. Let me tell you, it is going to be a killer arm workout from a seated position. So do not discount the intensity. It's all going to be on what you decide to use for weights. So I have 20s, 15s and 10s with me. And then I also have a long loop. This is a long loop resistance band and a short loop. Okay. If you have one of these resistance bands, grab them. You can make it work without the band, but you're going to want the band. It's going to be a fun way to mix it up. We're getting creative. You got to get creative when you're moving from a seated position. Okay, so it's 30 minute seated arms. It looks like this. You have five circuits. Each circuit has two moves. We are super setting back, back. Okay. And then go chest, chest. So we're super setting the exercise to really hit that muscle fatigue. You do each exercise for 30 seconds of work followed by 10 seconds of rest. Three sets per circuit. It is going to be a killer arm workout. All right, let's get started from our seated position. Okay. So you can do this from the ground. You can do it from a chair. Use whatever you have. I have this awesome pile box. It's just more comfortable for me. We're gonna start warming up. We're gonna go through some seated reaches here. So you just seated side bend side to side right here. All right, so if you can bend your knees, you can sit comfortably. Whatever works for you. I'm gonna keep my right leg here locked out. It's actually my left leg, but it's My right leg, too. It's my surgery leg, so I'm gonna keep that leg locked out. We're just gonna proceed to reach us. It's gonna stay straight the whole time. Find a comfortable seated position. Go for four for three, for two, and one right here. You're gonna take hands behind the head. Good morning. So you're gonna hinge and bring it up. Okay. We're gonna warm up the spine, the low back, the core. Definitely gonna use some core in today's workout too. All right. And I have found that whether you're moving from a seated position or not, it just feels good to move your body. Okay. I was getting so stiff and sore post surgery. Cause I wasn't moving like I normally was, and, man, this just feels good. So trying to keep my back healthy, everything else healthy. We're all about staying healthy around here right now. Go four. Nice. Go three. Awesome job. Go two. And last one. Awesome job. From here, you're gonna take the hands down and go windmill. So you're gonna go right hand to the ground, left arm overhead. Nice. Switch it out. Left arm to the ground, right arm overhead. Still working through that spinal rotation. Range of motion. Nice. Warming up the spine. The core. Switch it out. One more each way, guys. One more each way. Open it up nice and open it up. Come back up to a seated position. Let's just go ahead. Flap the arms right here. Flap, flap, flap. Get it nice and warm. Nice. You're gonna go to a hinged over position like you were in the good mornings. Hold here. You take your thumbs up towards the ceiling. Go Straightight out. Go 45 to the side. Straight up 45 to this side. Nice work. Straight up 45 to this Side. Two more. Go up 45 to this side. Last one. Straight up 45 to this side. Nice. We're going to add that band in right here. Okay. So whether you have a short loop or a long loop, you can use either one. I'll start with the short loop. Hook it in your thumbs. Or you can take the long band too. And just find a place you're going to go. Alternating pull downs, squeezing, engaging the lats. Largest muscle on the back right here. Pull down and down. Nice work. Sitting up nice and tall. Shoulders out of the ears. Core turned on. You got it. Go four. Go three. Go two. Go one. Awesome job. We're gonna add light weights now, so I'm gonna grab my tens just to start with here. Just to start with. We're gonna come to a half curl position. Little rotator cuff. So roll the shoulders down and back. Elbows off the body. Right here. You're gonna open and close, open and close. Nice work. Little rotator cuff warmup right here. We're really gonna just torch that upper body. Each muscle group, your back, your chest, your shoulders, thighs, tris is dedicated to a circuit. We're gonna get after it. Nice work. Go. 3. Awesome job. Go. 2. Last one. Right here. Open it. Take those weights, rest them right here, palms facing in. Right here. You're gonna go punch and punch, punch and punch. Nice warming up the shoulders, the chest. The core turns on as you punch that weight away from your body. Go 4. Flip your palms in 2 and 1. Rotate palm down, palm down. Little flip of the palms changes the muscle groups. Nice work. Palm punches down, palm to the floor. Yes. For four, for three, for two. Last one. Palms go up right here. Punch right, then left. Punch right, then left. Whoo. Do you feel those arms working? And this is just the warmup, guys. Just the warmup. Go. 4. Go, 3. Go, 2. Go 1. Go ahead. Set the weights down. Flap it out again. Let's go for some jacks. We're gonna do jacks this way first. Open, close, open, close. Nice. Right there. Go. 8, 7, 6. Take those arms overhead in 3. In 2 and 1. Right here. Go up and up for 8, 7, 6. You got it. 5, 4, 3, 2 and 1. Take it down and just run it out. It feels good to still find ways to try and raise your heart rate. And you're gonna do that with weights today. A little bounce in your chair if you got it in you today. Come on, pump those arms. Nice work, Nice work. Go. Four. Whew. Go. Three. Awesome. Two and one. I hope you are warm. We're going to jump right in. Our first circuit is back. Okay, so we're going to do each exercise 30 seconds on 10 second rest. Three times through, you got two back exercises back to back. Two back exercises back to back. You can do the mini loop resistance band or you could do a long loop band. We're just doing the pull downs right here. The lat pull down. So you're going to pull and pull. I'm going to get more tension with my mini loop band. I'm going to make it harder. Going to hook my thumbs in here. Alternating lat pull down is move one and then you're going to go right into a single arm bend over row. So I'm going to grab my 20s for that and go heavy. Okay, two back exercises, back to back. 30 seconds on, 10 seconds off. Take your band Long loop or little loop overhead. You're going to pull on the right in three, in two. Let's go, let's go. Pull right then left. Alternating lat pull down. Nice. If you've been following along, you also know pull ups have been what I've been focusing on, Right. I set a new goal to keep me motivated. My goal was pull ups. 10 pull ups. Okay. Been working my lats like crazy doing things like this. Lat pull downs and then pull ups. Nice work. Gonna focus on what I can do versus what I can't do. Yes. That's what we're here for. Come on. You've got five seconds. Go four, go three, Go, two and one. Gonna set that band off to the side. Grab my heavy 20 pound weight. It's gonna go in my right hand. Bent over row, bent over row. In five, in four, in three, two. Let's ro rowlets row. So it's a single arm row right here. Bending over. Core stays tight, shoulders stay square. I'm going to place my opposing hand on my core so I can feel I'm pulling. Elbow to rib cage. Pull it back towards the hip. Slow, control, lower up. Slow, control, lower. 30 seconds. You're going to do the right arm, then the left arm. Then we're going to double up those rows. Go heavy here, guys. Come on. 10 seconds. Yes. Should start to feel that fire for 5, 4, 3, 2 and 1. Nice work. I'll roll that weight over to my left hand so it's ready to go. Grab my mini loop band. Hook my thumbs back in. Back to lat pull downs, lat pull downs. Get it up. Pull left in three, two. Let's go, let's go. Pull and pull. 30 seconds, right here. Nice. Raising the hands above the heart. Gonna keep that heart rate up a little bit. Especially because we're going short rest times. Okay. It's a shorter work time, 30 seconds, but it's a short rest time, not a lot of rest. You can keep that heart rate high. It's also going to help us reach muscle fatigue a lot faster because we're super setting two back exercises, never giving that back a true break. 5, 4, 3, 2 and 1. Nice. Single arm row just on that left arm. Left arm. I'm going to bend over, find that heavy weight. Single arm row. We go in three, two. Let's row right here. Row. Nice. Sometimes I place my hand on my core. Sometimes I place my hand on my shoulder. Make sure my shoulder shoulders stay square to the ground. I'm not doing this like open pull Thing right here. Shoulders stay square to the ground. Nice. Slow control. Lower. Awesome job. You got it right here. Row it out. Nice work. You're in the final 10 seconds. This is where the weight should start to feel heavy. If it doesn't, it's time to increase that weight. Guys, you're trying to hit muscle failure. 3, 2, and 1. Set it down. Nice. I'm gonna drop to my 15s for that next time because we're gonna double it up. Two, arm row. Back to that. Pulls for the last time, pull on the right. In three, two. Let's pull. Let's pull right and left. Nice. I'm using a little bit of a lighter band so I can get good, full range of motion. Okay. Use what you have. Nice work right here. Awesome job. Gonna make that upper body super strong while I recover from this leg injury. We're also going to come back and we'll give you some total body workouts, too. From a seated position, there's still a lot I can do. I can do leg raises to work that quad. You got it? Come on. Five seconds here, guys. Five, four, three, two, and one. Nice. I'm going to grab my 15s. We're going to double up that row. One dumbbell in each hand. Both arms row. Both arms row. Hinge it over. We row in three, two. Let's row. Let's row. Row and row. It's not a speed game. You can go slow and controlled. Focusing on that. Slow, lower, slow. Way down. Nice work. Pull. Slow, controlled, lower. Pull. Slow, controlled, lower. You got it. Nice work. You're finishing back right here. This is it for back. This is it for back. We go to biceps and shoulders in the next circuit. Whoo. Shoulders, Boulder shoulders. I say my shoulders are getting crushed these days. I'm doing shoulders a lot. Come on, it's four. It's three. It's two and one. Nice work. I'm gonna set those weights off to the side. Quick sip of water. That's circuit one, same format. Circuit two. Do a little bit of bicep and shoulder together. Single, single, double, half curls. Let's see if I can start with my 15s. All right, you're going to hold it halfway. You're going to go half curl on the right, half curl on the left. Double it up right there. Okay. Single, single, double. Just going to do a half curl, because when I go all the way down, sometimes I hit my chair, and it's going to keep constant tension on the biceps. Then we're going to go into a full range hammer Curl. You're going to give me two curls, one shoulder press. Okay, shake it out, shake it out. Palms go up, arms are halfway. 30 seconds in three, two, let's go. So it's all the way up, halfway down, up half. Now together. Right here. It's right, then it's left, then it's both. Nice. Right, then left, then both. You feel that constant tension on the arm that's not moving? Oh, holding that half curl is harder than curling, you guys. Come on. Curl and curl. Put it together. 10 seconds. Yes, you can curl and curl. Put it together for 5, 4, 3, 2. One more and you're out. Nice. I'm gonna go all the way down. Palms are gonna face in. You're gonna give me two curls, one overhead press. So two curls to one press, two curls to one press. We go in three, two, let's go. So all the way up, all the way down, all the way up to push and down. Nice. Curl, curl, press. You got it. Take it down one, curl, then curl again. Curl, press right into that curl press. Palms are staying facing in. Nice. It's a hammer curl into a neutral press. Holy bananas. 50s feel heavy, you guys. Yes, they do. Woo. It's 5, 4, 3, 2, and you're out. Sitting down takes out the legs. There's no bouncing. It's total arms. It makes it so much harder in my opinion. Half curls, half curls. Single, single, double in three, two. Let's go, let's go. Curl right, curl left, Double it up together. Nice work. Curl, curl. Double it up. Whoo. This is gonna get spicy really fast. You got it. Curl them up. Come on. I might have to drop to my tens for the next next one. That's good. We're finding that muscle fatigue. 10 seconds. It should feel hard. It does for five, four, three, two. Awesome. Down, one. Holy bananas. I'm gonna drop down to my tens. Two curls to one press. Hammer curl, palms face in, two curls to one press. We go in three, two. Let's go, let's go. Curl, curl, push. Nice. I'm not gonna lie, you guys. I scoured YouTube for chair workouts. I was like, alright, give me some good chair workouts I can do. I did not find a lot that challenged me. And a lot of times the instructors were using like 2 pound weights. I was like, whoa, whoa. What about us who are like doing strength training before this, right? But let me tell you, when I got down to a seated position, I have been humbled realizing how much I truly use my legs for my upper body. 3, 2, and 1. When you break it down and you focus just on isolating the arms. Holy stinkin hard. Our bicep curls. Half curls for the last time. 3, 2. See if I can get through these 15's curl right, curl left. Double it up, up. Also these superset formats where you have basically no rest and you're staying on that same muscle group. Stinking hard right. But I like them because it gets me to muscle fatigue and failure from a seated position. Also keeps my heart rate up. Fight for it. 10 seconds. Fight for it. Let's go. It's five. It's four. It's three. Come on, you're gonna finish. Half curl, half curl. You're out. Holy stinkin bananas. Bananas. Holy bananas. That's what we say when it gets hard around here. Down to my tens. Final time. Two curls, one, press. Two curls, one press in three and two. Let's go. Hammer. Curl right into the curl, press, curl, press. So it's two curls to one. Press, curl, curl, push. You got it. Nice work. Curl, curl, push. Yes. Stay in it, guys. You're finishing right here. Biceps and shoulders. Oh, man. But if I told you the next circuit, 10 seconds was more shoulders, what would you say? Ah, come on. Five, four, three, two and one. Set them down. Grab some water. Nice work. Circuit three. We're gonna go into a little bit of shoulders and some core in there. Okay? A little bit more bicep too. I'm gonna stick on my tens. You have. I'll show you with no dumbbells because my. My little shoulders. You have one lat raise, lat raise, half curl, punch right, punch left. Okay, take it down. So it's one lat raise, half curl, punch and then punch. And then you're going to drop down to one weight. You're going to sit back, it's a 45 degree press, tap right. 45 degree press, tap right. So a little chest, shoulder in there too. All right, I'm going to go to those tens for that lat raise. Lat raises are tough, you guys. Lat raises are tough. One lat raise, curl, punch, punch. 30 seconds, say yes, I can. So we go in three, two. Let's go, let's go. So it's a lat raise, a half curl, punch right, punch left, take it down. Lat raise. Nice. Half curl, punch right, punch left, take it down. So on that lat raise, think lead with my pinkies, half curl, straight out punch, straight out. Punch, palm, stay facing in. Lead with my pinkies. Nice. Get it up. Punch. Come on, you got 10 seconds here. 10 seconds. Yes. You can lead with the pinkies. Bring it up. Come on. Five more, more. Three, two. We gotta do one more. Nice work. See if I can do this with a 15. You're gonna sit back, engage that core. Engage that core. Hold the dumbbell vertically. 45 degree press. Tap it right. You're gonna tap to the right. In three, two. Here we go. 45 degree press, tap right. 45 degree press, tap right. So you're sitting back to engage that core. Little core. Chest, shoulder. Try right here. My push muscles. We're just gonna gonna hit right. You'll go left on the next set. Push and tap right here. Push and tap right here. Oh, I feel it. Yes. Let's go. It's five, four, three, two and one. Holy stinkin bananas. Back to the tens. One. Lat raise, half curl. Two punches. Yes. Pick em up, pick em up. We go in three, two. Let's go. Lat raise, half curl, punch right, punch left. Okay, slow and controlled guys. Lead with those pinkies. Half curl. Maybe I should have packed my five pound weights up. Come on, we're gonna fight for it. Fight for every rep. You are so stinking strong. Even though you guys have a minor setback right now. Knee injury, ankle injury. You are still so strong. Come on. Five, four, three, two and one. Burning, burning, burning. Here we go. 45 Degree Press. One dumbbell. Hold it vertically. Now you're just going to tap left in three. Sit it back. Engage that core. Two and one. I'm going to go both legs straight. Does that make it harder? Just a little bit. Yeah. Tap it. Push and hit. Push. Tap left. 45 degree press, tap left. Nice. I don't know about you, this is challenging me. Kind of like our pregnancy program. I was like, I couldn't find workouts that challenged me when I was pregnant. I couldn't find workouts that challenged me when I had a knee injury. So I made my own. And now you get to reap the rewards. Right? 3, 2 and 1. Who said you couldn't challenge yourself? Holy gah. Holy cow. Holy cow. Here we go. Lift those weights. Three. Last set. Two and one. Here we go. Flat raise, half curl, punch, punch. Holy cow. We're gonna grit through our teeth and just get through this one. I'd say this makes a pretty awesome workout. Whether you have to be seated or you don't. This is still a killer arm workout, man. It's gonna make me sore tomorrow. Especially these shoulders. Folder shoulders right here first. 5, 4, 3, 2. Set them down. Spicy bananas. You guys Right here. You're gonna hold that 45. You're gonna push. Hit right. Push, hit left. So you're gonna alternate that twist. Okay, we go in three, two. Sit back. Here we go. Press it and tap it. Press it and tap it. Push and tap. Push and tap. Nice work. Closing out. Shoulders and core. Right here onto chest. Next set. You got it, guys. Stay with me. Yes, you can. 10 seconds. Let's go. Finish it. Yes, you can. Come on. It's three, two, and one. Whoo. There might be more holy bananas in the seated workouts than there are in my standing workouts. Like this isolation of the upper body. That's no joke. Okay, onto chest. That move we did in the warmup, those punches, we're gonna stick with them. So I'm gonna go with my tens again right here. You're gonna set the weights right here on your hips. You're gonna punch right, punch left. You're like, why is this a shoulder workout? Pretty much just shoulders all day, every day. Okay, we're gonna have awesome shoulders. You guys sit it back. Roll those shoulders back, alternating front punches, and then have your resistance band close to you. Okay, I'm gonna go with the long loop bands. You could always use the short. I'll show you both options. Punching in three, two. Let's go. So gonna punch and punch. We're gonna flip the grip of our palm just like we did in the warm up each time. So we're gonna start here. Palms stay facing in. Push and push. Nice work. You're punching now. If you wanted to go with lighter weights and really get after it to raise your heart rate here, you could go light weights and go faster. I'm gonna go a little bit heavier and a little bit slower. You choose. It's your workout. What do you want today? You want a little bit more cardio endurance? Go. Go lighter and go faster. You decide your workout. Even though you're limited to a chair, you're not limited. 3, 2, and 1. Your options are endless, guys. Okay, now I'm gonna take that long loop band, hook a thumb in each one, take it behind my back right here. Put my hands in and go for a chest press. Right here, chest press. Okay, you're with me. Join me. 30 seconds. Right here. Boom. You could do this with the bands that have handles on them. You could loop it around a wall or like a staircase banister too. Now if you're like, wait, wait, wait, I got the short band. What am I doing? Okay, you can still do it. You're gonna anchor one Arm to the shoulder right here. And you're gonna go palm and you're gonna push and push. Okay? So you can do this with a single arm. Okay? You can focus on just one side of the body or you can double it up. You're in the final 5, 4, 3, 2, and 1. If you don't have a band and you just got dumbbells, you hinge back, rest on the chair back, and do an incline chest press. All right? If you are with me, punches, palms go down in three, two. Let's go. So rotate the palm to the floor. Rotate the palm to the floor. You're punching. It's 30 seconds. Rotating your palm to the floor. Right there. Press to the floor. Nice. That little tiny rotation just works the muscles in a slightly different way. That's what we like, right? Getting after those muscles in a slightly different way each time. Come on. Nice work. Rotate. Core stays nice and tight. You're sitting up nice and tall. Something I'm continually reminding myself. Sit up nice and tall. Spread those chest muscles apart. Roll those shoulders down and back. Come on, punch it out. Three, two. You're done. Back to your chest press. Now you can always lean back and do an incline press. I'm gonna go for my long band. I like that the best. Long band, short band, whatever you got. It's a chest pressed in Three, two. Let's go. Push, push. Nice work. Push. Come on. Chest press. Trying to find ways, get my hair back there to work my chest from a seated position is a little bit more challenging. Right. I am finally cleared to start doing some incline push ups. So squeezing my quad in the frontal plane. Right, Nice. So that helps. But if you can't, this is a great option. This is what I've been doing. 3, 2, and 1. I'm still feeling that burn. Holy cow. Okay, so that's a great option if you are not allowed to do push ups from an incline or push ups at all. All right, here we go. Last time on the punches. Palms are going to go up. This one might be the hardest. Three, two, let's go. Punch, punch, punch. Come on. There it is. Punch it up. Palms to the ceiling this time. Punch and punch. Yes. You got this. Stay with it. Last time on these punches, guys. Nice work. It's this. Then we go to triceps. You're close. You're crushing. Whoo. Come on, stay with me. You got 5, 4, 3, 2, and 1. Again. If you wanted to go lighter and get after those, boom, boom, boom, boom. Go for it, guys. Okay. Some days I Like a little bit more cardio. Today we're going strength. Get my hair out of there. Chest press in three, two. Let's go. Chest press. Nice. Push, push. Love these little bands. It's been a fun integration into my workout routine. Okay. Just challenging the muscles in a different way. Usually resistance bands keep a little bit more tension on the muscles the entire time time under tension than dumbbells do. There's really not a resting point with bands. 10 seconds, guys. I feel the burn. Come on. Yes, you can. For five, four, three, two, and one. Holy bananas. Whoo. Triceps. Triceps. Okay, this is where I'm gonna go back to that mini loop band for the second move. First move is a good old overhead tricep, right. One dumbbell right here. Down, up, down, up. 30 seconds. Second one. Okay, I'm gonna go into a mini band tricep kickback. Okay, so it looks like this. I'm gonna anchor the band on one shoulder, kind of like you did for the chest press. If you use this band. And then my palm is going to go down and I'm going to kick back, kick back. I'm going to isolate the tricep one at a time. Okay? We're going to end up doing the last move four times. Twice on the right, twice on the left. Grab your heavier weight. One dumbbell, you're going to go overhead. Sit up nice and tall. Got to continue to remind myself that dumbbell overhead. 30 seconds. Overhead tricep extension in three, two. Let's go. Bend, extend, bend, extend. This is where I'm thinking if I'm looking in a mirror, hide that dumbbell. Show it. Hide it and show it. Nice work, guys. This is circuit five of six. We're close. You're doing it. You're crushing it. 30 minutes of arms. Let me tell you, I'm hitting muscle failure on every sinking muscle group. Right here. Come on. You got it. Yes, you can. It's 5, 4, 3, 2. Give me one more, cuz you can. Nice work. Let's go. Just on the right arm first. Right arm. Okay, so right hand goes into the band. Palm faces down, left hand anchors to the shoulder. Kick it back in three, two. Let's go, let's go. Kick back. Nice work. Kick down. So you're really pushing your palm into that band. Isolating the tricep back of the arm. Right here. Push. Nice work. Push. Whoo. Feel that constant tension, that band from. Oh, it's spicy. Now, if you don't have a band, you can always just do this with A dumbbell. A tricep kickback. Right. Tricep kickback. Nice work, guys. Boom. Right there. Boom. Oh, I feel it. 5, 4, 3, 2, and 1. Shaking. That's where we want to be. Now we got a superset. It can go back up overhead, so it makes this hard. Super. Setting the same muscle group back to back overhead in three, three, two. Let's go. Let's go. Bend, extend. I'd love to know why you're here today. Okay. I'm just so pumped to connect with some new people during these seated workouts. Maybe you have a disability. Maybe you have a leg injury, an ankle injury, a knee injury. What is bringing you down? No, I'm just kidding. What is bringing you down to the seated position? Why are you here today? Drop it in the comments below. You guys, I just love to hear from you. 10 seconds. Yes. Come on. It burns. Final five, four, three, two, and one. Gonna isolate that left arm. Left palm into your band. Right arm anchors it to the left shoulder. You're gonna kick back in three, two. Let's go. Kick back. Nice work. I don't know about you. It has been a challenging three weeks, but that first week, I think, was especially hard. So if you're newer, you're in that first second week. It gets better every week, you guys. It's slowly getting better. Hang in there. You got it. Movement has helped keep me mentally strong as well as physically strong here with my upper body. But honestly, I'm working out more for my mental health right now. I need these endorphins keep me moving, and it feels good. I'm not getting as stiff and sore as I was those first weeks when I wasn't moving. 3, 2, and 1. Nice work. You're gonna do overhead triceps one more time, then we're gonna hit the bands on each side. Okay? Overhead triceps one more time. Here we go. Get that dumbbell up. Last time. You gotta do this one. Three, two. Let's go. I don't know about you, but sometimes I realize I just gotta let go. I'm a type A. I'm a planner. This was not my plan. Not my plan. Clearly, God had a different plan for me. Learning to let go and surrender. And that sometimes the biggest setbacks in life turn into really big pushes forward in faith, right? So just lean into that. Wherever you're at today, lean into that. Come on. 10 seconds. Whoo. Lean into those. Final burn. Come on. 5, 4, 3, 2, and 1. Whoo. Talk about a burn. We're gonna go triceps back on the right side. We're gonna go right into that left side. So right side, left side. Here we go. Anchored on the right shoulder. Kick it back in three, two. Let's go. Kick it back. Come on. You got it. All those teeny triceps, are they on fire? Mine are. Holy bananas. Fire is building right here. Nice work. Also left to know what you guys want to see more of. We're going to try and get some full body chair workouts on here. Adding a little bit more cardio. I just still think there's so much power and strength training. I am so glad. 10 seconds. I'm just focusing on the burn. It's 5, 4, 3, 2 and 1. You see how the band just got shorter and shorter? Holy cow, this is intense. Who said you could not get a killer arm workout from a seated position? They have not done this workout. We go in three, two. Let's go. Kick it back. Nice work. I forget what I was saying. I don't even know what I was saying. I don't know. Something probably about recovering from an injury. It's a journey, right? Focusing on doing what you can versus doing what you can't. Nice. You got it. Stay with it. Come on. 10 seconds. Can you stretch that band as far as you did on the first rep? Try for 5, 4, 3, 2 and 1. All right, you guys, that is. I gotta find my things. They gotta be close to me so I can reach them. That is five circuits down. Benefit of having three small children. Well, I guess one's six months old, so he can't do a whole lot. But my three year old and my five year old, I'm like, okay, can you go get this for mommy? Go get this for mommy. Last circuit is a fun one, you guys. It is a total burnout. We're going to put everything we've done today together. So you're going to start with one dumbbell in your right hand. You're going to give me a single arm row into a curl press. Ok? Hinge, row, curl, press. So we're on the right, the left. And then we're going to double it up with both. Right, left, double it up with both. Okay, we're going to do that and then we are going to do a fun move where you sit back right here and you go, how'd I do this? You go sit back, curl, push, curl, push. Sit back on the curl, sit up on the press, sit back on the curl, sit up on the press. Getting creative with these moves. Okay, here we go. Hinge. Over one dumbbell, right hand, row, curl, press. Three, two. Let's go. Hinge, row, curl, push. Nice. Hinge, row, curl, push. You got it. Hinge, row, curl, push. Nice. Hinge, row, curl, push. Awesome job. Now, if you've ever had a knee injury, I want to hear about it. I want to know where you're at. Where you're at in the recovery process, okay? How long it's taking you. If you have a meniscus. I had a bucket handle meniscus tear. Five, four, three, two. And you're out. Nice work. Keep that one dumbbell right here. So you're gonna sit back for the curl. Come up to a seated position. I gotta do it. Curl, press. Here we go. 30 seconds. Join me. Nice. Sit back, curl, overhead press. Sit back, sit up, push. Sit back, sit up, push. If you want to add that working leg, you can kick it out, bring it in, push. Kick it out, bring it in, push. Come on. Kick it out, bring it in, push. Kick it out, bring it in, push. You got it. Yes. 10 seconds. Nice work. Awesome. Right here, it's 5, 4, 3, 2, 1. Whoo. I didn't even tell you. You only have to do this one twice. Now we go to the left arm. Row, curl, press, and then that move again and you are done. Okay, here we go. Hinge over. You're rowing in three, two. Let's go. Give me the row, the curl, the push. Nice. Hinge, row, curl, push. Yes. Hinge, row, curl, push. Finish it right here, you guys, come on. Only got to do two times on this last circuit. You're crushing it. Row, curl, push. 10 seconds. Yes. You can finish it. Nice. It's 5, 4, 3, 2 and 1. Awesome job. Gonna hold that dumbbell horizontally. We're gonna sit back on that curl. Here we go. Finished at 30 seconds. This is it. 30 seconds. In three, two. Let's go. Hinge and push. Nice work. Sit back, curl, push. Sit back, curl, push. You can add that. Working leg. Last 30 seconds. It's right here. Sit back, curl, push. Sit back, curl, push. Little core in there. What would it look like If I said 10 more seconds? Yes, you can. Final 5, 4, 3, 2 and 1. You are out of here. Woo. Holy bananas. I don't know about you, but my arms are just toasted. Just so toasty. Let's go ahead and cool it down. Starting right where we started the warm. Just go ahead, slap those wings. So proud of you for showing up today. It's not easy to stay motivated, okay? Whether you're a beginner, maybe you're here because you have an injury. Whatever it is, you guys, it's not easy to stay motivated, but you did it. I'm so proud of you. Yes. Nice work. Okay, let's go ahead and stretch it out. Sit up nice and tall. Take your arms. Just roll your shoulders. Let's go. Reach out. Roll up. Roll down. Reach out. Roll up. Roll down. One more. Reach out. Roll up, roll down. Now, can you take those hands behind your back? Interlace the knuckle or interlace the fingers behind your back. Pull the knuckles away from your tailbone. Just open up the chest and the shoulders. Did we work them today? Think about spreading those chest muscles apart. Now, can you bring both hands over to the right hip? Gaze over your left shoulder. Nice. Bring those arms straight back. Both hands over to the left hip. Gaze over your right shoulder. Awesome job. Nice work. Go ahead, flop it out again. Now take your right arm out towards me. Left arm follows. Push your palms towards me. Open up your back. You spent a lot of time pinching those shoulder blades together. Now you get around it out. Nice. Come back right here. Let's go for some reaches. Reach right arm over side body stretch. Reach left arm over side by stretch. Do it again. Reach right arm over. Nice. Reach left arm over. Okay. Great. Now can you. You take both legs, straighten them out. Assist my surgery leg there. Okay, Take your right hand. Reach for that left toe. Just a nice little side body forward fold. That feels so good. I don't know about you. These hamstrings get so tight. It feels good to go into this forward fold position. Sit back up. Nice and tall. Big reach overhead. Same thing. Take the left hand over to that right toe. Nice side body reach. That should feel so stinking good. You guys. Bring it back up. Awesome job. That is your 30 minute seated chair workout. I hope you found it challenging. Hope you loved it. And if you have an injury, something keeping you down, come back. You guys. We are going to be filming more chair workouts. If you liked it, you got to hit subscribe to our YouTube channel. Have a great day. Thanks so much for joining me for that seated arms workout. I hope you're feeling strong. If so, hit subscribe to our YouTube channel. If you need another seated workout, check out this one right here. Otherwise, if you want to find all of our seated workouts, you can find them in this playlist right here. Have a great day.