30-Minute Intense Arm Workout (Seated)

Build upper body strength with this 30-Minute Seated Arm Workout! These are 10 best seated exercises to work your arm from a seated position 🔥
I'm in the process of recovering from surgery on my torn meniscus, and will show you how to perform each exercise from a seated position. These are great options for scaling the workout for beginners, SPD pain, or anyone looking for seated exercises.
AND did you know...seated arm exercises are actually harder than standing exercises! There's no "cheating" with your lower body - which makes the strength training even more effective!
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✨THE WORKOUT: 30-Minute Seated Arm Workout (Intense Chair Workout for Ankle/Knee Injury)✨
► EQUIPMENT: Medium-to-Heavy Set of Dumbbells, Chair and Long Loop or Mini Loop Resistance Band
I recommend 8-25 lbs depending on your fitness level. I’m using 10-15 lbs in this workout video.
👉My resistance bands are from Hope Fitness (affiliate link): www.hopefitnessgear.com/?ref=NML
👉My oversized yoga mat is from Gorilla Mats (affiliate link): gorillamats.com?aff=5​​
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
✔️6 Circuits
✔️2 Moves Per Circuit
✔️Timed Intervals (30 seconds of work, followed by 10 seconds of rest)
✔️Repeat Each Circuit x3 Sets
►12 Best Chair Exercises
1️⃣ CIRCUIT ONE: BACK
1. Resistance Band Alternating Lat Pull
2. Bent Over Single Arm Row (R/L/Both Arms)
2️⃣ CIRCUIT TWO: BICEPS + SHOULDERS
1. Single Single Double Half Curls (start at ½ point)
2. 2 Curls + 1 Press
3️⃣ CIRUCIT THREE: SHOULDERS + CORE
1. Lateral Raise + Curl + 2 Punches
2. 1 Dumbbell 45 Degree Press + Side Tap (R/L/Alt)
4️⃣ CIRCUIT FOUR: CHEST
1. Seated Front Punches
2. Resistance Band Chest Press (R/L/R/L)
5️⃣ CIRCUIT FIVE: TRICEPS
1. Overhead Tricep Extensions
2. Mini Band Single Arm Tricep Kick Back (R/L/R/L)
6️⃣ CIRCUIT SIX: EXTRA
1. Single Arm Row, Curl, Press R/L/Both
2. 1 Dumbbell Sit Back Curl + Press
►TIME STAMPS:
00:00 Workout Introduction
01:35 Warm Up
05:45 Circuit 1
10:20 Circuit 2
14:50 Circuit 3
19:30 Circuit 4
23:55 Circuit 5
29:30 Circuit 6
32:45 Cool Down/Stretch
❤️ Learn more about the benefits of seated workouts in this post:
🎶 Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: spoti.fi/32fRMuK​
_________________________________________________________
👖 WEARING (affiliate links):
►strongfeel Training Shoes - creatoriq.cc/3TP69hl
►Base Pace Leggings - creatoriq.cc/3DH1SrW
►Align High-Neck Tank - creatoriq.cc/3SFTDBc
► Energy Bra - creatoriq.cc/3UrK4Hk
_________________________________________________________
⭐️ MORE of My Seated/Chair Workouts on KZbin:
► 30-Minute Arms and Abs Workout (Standing or Seated Workout) -- • Live 30-Minute Arms an...
► 30-Minute Full Body Dumbbell Workout -- • Live 30-Minute Full Bo...
_________________________________________________________
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___________________________
#chairworkout #armworkout #seatedexercise

[@samanthaflettbelote5973]

I am a fitness instructor and tore my Achilles and had surgery 2 weeks ago. I’m in that weird limbo between STRUGGLING to sit still, yet struggling to find motivation to move my body. I just moved from my cast to a boot, feeling motivated I opened up KZbin and found your seated workouts - ABSOLUTELY NEEDED IT!!! It was also still intense! Which I appreciate. I actually have done several of your pre-injury videos before, so seeing you do these workouts with your injury, and hearing what you said in the last 10 minutes of this video, it felt like we were in this together. This wasn’t in my plan either, but we’re gonna get through this!! Looking forward to adding your videos to my daily routine ❤ Thank you!!!

[@nourishmovelove]

So sorry to hear about your foot injury - prayers for a speedy recovery!! Keep up the great work!!

[@kimberleyfrierdich7304]

I am 1.5 weeks out from surgery for a torn foot tendon. I am almost 53 and workout 5-6 times a week. I need movement for my mental as well as my physical health! When I heard 6 weeks non-weight bearing I wanted to cry. Thanks for a great workout this morning! I will be checking out all of the other workouts you offer!

[@nourishmovelove]

So sorry to hear about your injury - prayers for a speedy recovery! Here are more seated workouts to try -- www.nourishmovelove.com/chair-workouts/ Hang in there!

[@ttglobalca]

I pulled my ankle tendon and was feeling a little bummed. I am a trauma therapist (65 yrs old) and my 10,000 steps in our beautiful park and weights at the gym daily, is my source of well being. I found your videos and I am forever grateful. So, likely, are my clients and partner 😂

[@nourishmovelove]

So sorry to hear about your injury - prayers for a speedy recovery!! Here are more workouts to try - www.nourishmovelove.com/leg-knee-injury-workouts/

[@alexabohnsack6580]

No injury here but worked 12hr nurse shifts the past 3 days and my legs needed a break today so I went for this workout! Loved it!

[@nourishmovelove]

Thanks for trying this one!

[@AnnEssenburg]

I do not have an injury and have been doing your workouts for years but HOLY BANANAS this is an arm burner! I have loved the creativity you have brought to the workouts with all these new moves since your injury. Keep it up!

[@nourishmovelove]

Arm workouts are tough when you take your legs out of the equation!!

[@nattywho]

@@nourishmoveloveHeck yeah they are…lol

[@molleehuisinga1999]

I have a foot injury (navicular stress reaction) from running and I’ve been out for 6 months so far. My arms are toast. Your other seated workouts have been helping my mental health a bunch. They’re a good level of difficulty and I’ve had a hard time finding good seated ones with music. Thank you!

[@nourishmovelove]

So sorry to hear about your foot injury -- prayers for a speedy recovery!!

[@donnautakis8969]

You are a mental lifesaver!!!! I'm an ultra runner. Broke my patella clear in half 2 weeks ago had surgery 1 week ago, went searching for seated workouts and am SO SO thankful I found this! Hope you have a core workout too, because I love your style. So super motivating I almost cried!!!

[@nourishmovelove]

Oh no so sorry to hear that! So glad you found your way NML! Here are more workouts to try (I did them during my surgery recovery) -- www.nourishmovelove.com/leg-knee-injury-workouts/

[@himynameisamy]

I chose this workout today just because my legs are tired from yesterday’s {30-Minute NO Lunge Leg Workout with Dumbbells + Band}. Didn’t expect to have these jelly noodle arms after a seated workout! You rock, Lindsey! Thanks for all the awesome content - you are so valued by this community 😊

[@nourishmovelove]

You're so awesome! I am so glad to hear you enjoyed this workout - thanks for trying it and for sweating with us!

[@subhashreemondal8873]

I've got Acl injury on my right knee. Had been missing my workout days so much. Finally got a new life and strength through your videos. I've been religiously following your leg injury playlist. Thank you for everything ❤❤❤❤. Hope more videos on knee injury.

[@nourishmovelove]

I am so sorry to hear about your knee injury - prayers for a speedy recovery! Here are more workouts to try -- www.nourishmovelove.com/leg-knee-injury-workouts/ Hang in there!

[@robinbirkett2606]

I am recovering from ACL reconstruction surgery and meniscal repair (3.5 weeks out from the surgery), and felt my spirits lifted by this grueling workout of yours! My girlfriend was howling in laughter at how copiously I was sweating while in the midst of this workout! 😄 I will be back for more!

[@nourishmovelove]

So sorry to hear about your knee injury, I hope you are having a speedy recovery! Here are more knee friendly exercises to try during your recovery -- www.nourishmovelove.com/leg-knee-injury-workouts/ hang in there!

[@karensmith2837]

I’m in my 70’s and have been doing CrossFit or other workouts to avoid osteoporosis and broken bones for many years. Then, my puppy collided with me and I broke my foot! So frustrating ….. so glad to find your seated workouts. You are very encouraging and fun to workout with. Thank you!

[@nourishmovelove]

Oh no so sorry to hear aboyt your injury, I hope you are recovery is going well! Here are more chair workouts to try -- www.nourishmovelove.com/chair-workouts/

[@sarah250]

I sprained/bruised a tendon in my knee and finding seated workouts has been hard! I had the same problem, all I could find was workouts that used very light weights or were only 10 min long! I needed something for folks that do workouts regularly, so thank you so much!!!

[@nourishmovelove]

So sorry to hear about your knee - I hope you are having a speedy recovery! Here are more workouts to try -- www.nourishmovelove.com/leg-knee-injury-workouts/ Hang in there!

[@NadiaPhoenix]

Nerve pain in my right foot prevents me from standing while working out (or putting any weight on the foot). During my recovery I have gotten sick of my Pilates reformer workouts that are "foot free" and found your videos. Like you, I found the other seated workouts too easy. This workout was awesome! Thanks for making videos that show how you can adjust your workout to fit your current health :)

[@nourishmovelove]

So sorry to hear about your pain - prayers for a speedy recovery! Here are more workouts to try -- www.nourishmovelove.com/leg-knee-injury-workouts/ Hang in there!

[@leerosenbaum5151]

I tore my left quadriceps tendon and had surgery to reattach it 2 weeks ago. On crutches and in a hinged brace for 6 to 8 weeks. So happy to find this seated workout!

[@nourishmovelove]

Sorry to hear this! Wishing you a speedy recovery!

[@CarrieGreene]

Recovering from a stress fracture. I too scoured youtube and found that most of the other seated workouts use very light weights and don't get your heart rate up. This was great. Will definitely do more of your seated workouts as I recover & then am looking forward to trying your full standing workouts once I'm healed. Thank you.

[@nourishmovelove]

So sorry to hear about your injury - I hope you are doing okay! Here are more seated workouts to try -- www.nourishmovelove.com/chair-workouts/

[@user-ct1fp6ik7h]

I love your workouts. It’s been keeping me sane. I’ve fractured my femur and had a piece of bone break of in the knee. Waiting for surgery and it’s taking forever. Your workouts have been helping me both mentally and physically. Thank you❤

[@nourishmovelove]

So glad you are loving this workout! You are so awesome!

[@sarshart]

I appreciate your workouts so much! I have an 80 percent bucket tear in the meniscus and I raptured my ACL. 6 weeks no weight bearing has been really hard for me. I miss my running, skinning, and skiing so much! I even miss walking. Thanks for keeping the spirit up and working out my upper body! It's also nice to know that I am not alone on this journey.

[@nourishmovelove]

A spicy workout for sure! You got this!

[@joanmaunez4997]

Thank you for this workout! I fractured my lateral malleolous last week and was going crazy without working out. Really needed this, mentally and physically!!! Can’t wait for more!

[@nourishmovelove]

Thank you for choosing to sweat with us! Keep up the great work!

[@vlowerson]

I wish I found this sooner! I am 15 weeks post op after a bucket handle tear but it is so great to be back lifting weights

[@nourishmovelove]

So sorry to hear about your injury - prayers you are having a speedy recovery! Here are more injury friendly workouts to try - www.nourishmovelove.com/leg-knee-injury-workouts/

[@gimmewater1652]

This workout HUMBLED me so badly. I was like "ok, my injured knee hurts today so I don't want to make it worse let's do something easy" and oh boy 😂 not so easy anymore. I'm so proud of myself for staying consistent and making my life better and healthier ❤ thank you nourishmovelove team ❤❤❤

[@nourishmovelove]

So sorry to hear about your knee injury - prayers for a speedy recovery! You should be so proud of getting it done!

[@balancebrainbody]

I had knee surgery two weeks ago (fat pad impingement from a netball injury) and I've tried a few upper body workouts from a chair on KZbin already - I am so thrilled to have come across your channel today. I already strength train (and teach yoga) so I have been desperate for some movement and to feel strong. Thoroughly enjoyed this and I genuinely felt so motivated! Thanks for the brilliant workout - I can feel those good endorphins already!!

[@nourishmovelove]

So sorry to hear about your knee injury - prayers for a speedy recovery! Here are more workouts to try - www.nourishmovelove.com/leg-knee-injury-workouts/ Hang in there!

[@balancebrainbody]

@@nourishmovelove wow thanks so much, you’re a star ✨

[@natashavaldesvoice]

Thank you! I am recovering from bilateral foot surgery where I had bone replacement in my toes. It’s a 4 month recovery in a wheelchair and I use to be a weight lifter. I didn’t find any challenging chair workouts until I came across your page. I actually feel like I’m working out. It is definitely more of a mental recovery than a physical one, especially for those of us who thrive on movement ❤

[@nourishmovelove]

So sorry to hear about your foot injury - prayers for a speedy recovery!!! Hang in there!!

[@tinabonny5192]

Lindsey, I just did this with you (and my daughter, who is getting over flu) because I knew I could guarantee, even if it was seated, it would be challenging. You never let us down. Love ALL your workouts, you look amazing. Thanks, as ever xxx]

[@nourishmovelove]

I am so glad you enjoyed this one! Thanks for trying it!

[@xoLuvYaChloxo]

tore my ACL and lateral meniscus 2 weeks ago during a ski accident. as someone who works out 6 times a week (for my mental health as much as my physical health), to say i was devastated is an understatement. super happy to have found your videos, this was the first workout i've done since my accident that really made me feel like my muscles were working and got my heart rate up! will definitely be doing many more seated workouts with you in the coming months, especially after my surgery 💪🏼❤️‍🩹

[@nourishmovelove]

I am so sorry to hear about your knee - right there with you! So glad you found your way to NML for knee friendly workouts! Here is a whole playlist with options to try -- kzbin.info/aero/PLpa0d6IJAhbiX-kg6sMo2pRhRRim7GkE8 I hope everything goes well with your recovery!

[@ashraemccarthy84]

Broke and dislocated my toe last week and have been so frustrated. This was a great workout and I loved the motivation. I’ll be back for the other seated workouts!!

[@nourishmovelove]

Oh no sorry to hear that, I hope you are doing okay! Way to crush this arm workout! Here are more chair workouts to try during your recovery -- www.nourishmovelove.com/chair-workouts/

[@hiediwoods1353]

OMG - thank you!! I have been dealing with sciatica/glute/hip flexor/low back issues and have done tons of chair workouts online. They are ok but just ok, or too short, or too corny etc. I begin to dread working out, so sad. I love the challenge of this, your energy, you give great cues and tips, and you talk like a trained professional. Please keep making videos like this! xo

[@nourishmovelove]

Oh no - I hope you are doing okay! So glad you found your way to NML seated workouts and you are enjoying them! Keep coming back for more!

[@MegOsborne]

No injury, but my legs are really feeling yesterday’s beginner leg workout! I just wanted to isolate my upper body. I’m 62 & found your workouts a year ago! Each one is so legit & challenging. You are awesome at what you do & I love your enthusiasm!

[@nourishmovelove]

So happy to hear you have been with NML for over a year - that makes me so happy! Thanks for sweating with me and and keep coming back for more!

[@DBulk1]

I am recovering from a fractured knee cap. I'm in week two, and have another 4 weeks on crutches. Loved this workout.

[@nourishmovelove]

So sorry to hear about your knee injury - prayers for a speedy recovery!!

[@veraosmantseva6123]

I loved this workout. I specifically searched youtube for a seated arm and core workout so this was great. I would like to build my fitness level up so this means that i would rather isolate and build strength before jumping back into something pretty intense. I actually slowed down this recording to .75 speed to make it more manageable for me as well.

[@nourishmovelove]

So glad you found your way to NML! Here are more great seated workout options to try! -- kzbin.info/aero/PLpa0d6IJAhbiVgsilIGGXr2vYPwWq6mSp

[@lindawatermeyer]

Found u week 2 after a bunionectomy. So thankful and grateful for your time! 🎉

[@nourishmovelove]

So thankful you found your way to NML and have been loving sweating with us!

[@austymcfrosty]

I have a double MCL injury and am out of work for the moment. This is the most challenging seated arm workout I have found yet! Thank you so much

[@nourishmovelove]

So sorry to hear about your knee injury, I hope you are having a speedy recovery! Here are more knee friendly workouts to try -- www.nourishmovelove.com/leg-knee-injury-workouts/ Hang in there!

[@deborah3912]

I'm 70 yrs old, I slowed the video done to 75% percent and did this great workout. I wasn't able to lift heavy but 8 and 5 ibs worked for me. I've always been a runner and into aerobics, I started working out with weights 18 or so months ago and enjoy it very much. God bless you and your family and look forward to doing more of your workouts!

[@nourishmovelove]

You are so awesome!! Thank you for sweating with us!

[@ProSanmy45]

I am 10 days post torn meniscus surgery. I am also a Zumba and RIPPED Instructor. Going from doing everything to nothing has been tough. My mental health needs the endorphins as well. I was looking for upper body workouts. This was amazing. Like you said God's plans are different than ours. Looking forward to moving a little more each week. Thank you.

[@nourishmovelove]

I am so sorry to hear about your knee injury - prayers for a speedy recovery! Here are more knee friendly workouts to try -- www.nourishmovelove.com/leg-knee-injury-workouts/ Hang in there!

[@FaithJourneyMinistries]

Loved the workout. I wish you had created this video last year (June) when I had the exact same knee brace(it looks like it anyways) I was out for a couple of months (hit by a car last year in June. fractured a bone on the side of my knee and also fractured a small bone in my ankle). Luckily I didn't have surgery. It healed on its own. I only had to have a knee manipulation done. I was wearing a knee brace and ankle brace at the same time). Months of physical therapy. I'm for the most part fully recovered (my knee still hurts from time to time). I chose this workout today because I twisted my ankle last week and it's hurting today. I usually do all my workouts seated. You are very encouraging, and motivational. I used 5lbs weights (the only ones I have) for almost the whole workout. I don't have a resistance band so I went without.

[@nourishmovelove]

So sorry to hear about your injuries - I hope you are having a speedy recovery! So glad you found your way to this workout and it has helped you! Here are more chair workouts to try -- www.nourishmovelove.com/chair-workouts/

[@susanpeck9819]

I am 68 and recovering from a skiing accident 4 weeks ago. Fractured tibia and tibia plateau in multiple places, now have titanium rod, plate and screws in place. Told I'll be 10-12 weeks non-weight bearing and it is so hard! So glad I found this site and really appreciate your positive energy. Need the workouts mentally as much as physically. Thanks so much!

[@nourishmovelove]

So sorry to hear about your injury - prayers for a speedy recovery!!! Here are more workouts to try -- www.nourishmovelove.com/chair-workouts/

[@Fit4tiff]

I've never been so happy to remember you had seated workouts. I'm 3 weeks PP with my second and recovering from a third-degree tear, but im feeling fantastic. So mentally, I'm struggling just doing nothing. So doing this workout has been life-giving. Thank you from a healing mn Momma. Be blessed.

[@nourishmovelove]

So sorry to hear abut your injury - prayers for a speedy recovery!! Keep up the great work mama!!

[@sheilaghen4]

I am recovering from Covid and taking it easy as far as cardio and energy output so this came at the perfect time to get back to my routine. Love all your workouts and look forward to new workouts as well as old favorites. Thank you for keeping us all motivated, fit and inspired!

[@nourishmovelove]

Thanks for trying this one!

[@alisonfoden1209]

This was so much harder than expected, the legs do really take off the load. Currently been off running for 7 weeks with a hip injury, 2 MRI scans and waiting for the results. Told last night no more upper body standing, lower body or impact so biking and very happy to have found this to save me. Amazing workout always different and challenging moves. Thank you

[@nourishmovelove]

Oh no! So sorry to hear about your hip - I hope your recovery is going smoothly! Here is a playlist of more leg injury workouts -- kzbin.info/aero/PLpa0d6IJAhbiX-kg6sMo2pRhRRim7GkE8

[@alisonfoden1209]

@@nourishmovelove Amazing thank you so much.

[@shelfitz]

No injuries, just wanted to see your creativity at work. What a challenging workout, I loved it! It's so nice to be reminded to focus on what you can do, not on your limitations. Thank you!

[@nourishmovelove]

You're so awesome! Thanks for trying this one!

[@elizabethdudenhausen3541]

Great work out! Thank you! 69yr with torn meniscus. You inspire!!!

[@nourishmovelove]

Thanks for sweating with us!

[@jenhaner2755]

I just did this one and wow what a wonderful workout. I love your chair workouts because there not easy and it pushes me but doable. My disability is I don’t have a functioning diaphragm so I can’t lay flat on my back bc I can’t breath then. So that’s why I love your chair workouts . Thanks

[@nourishmovelove]

I am glad this workout was helpful!

[@amymulholland2061]

Injured knee and did your video just now - it was amazing! Thank you for such a positive and worthwhile workout.

[@nourishmovelove]

So sorry to hear about your knee injury -- I know how frustrating that can be! Here are more knee injury friendly workouts to try during your recovery! www.nourishmovelove.com/leg-knee-injury-workouts/ Hang in there!

[@CaitlinLanduyt]

I first came to your knee injury playlist when I had what I thought at the time was an IT band issue and it was a lifesaver. Now I’m a little less than a week out from lateral meniscus surgery and back to these workouts as a way to stay sane. Thank you for these and thanks too for letting us know it gets better and for being a beam of positivity in a rather dark and depressing time!

[@nourishmovelove]

So sorry to hear about your knee injury - prayers for a speedy recovery!! Keep up the great work and hang in there!!

[@dianaenturquia]

I did this workout today and I loved it. Im so happy I found you. I'm currently waiting to get surgery for meniscus reconstruction and torn ACL.

[@nourishmovelove]

So sorry to hear about your knee, I hope you are doing okay!! Here are more knee friendly workouts to try during your recovery -- www.nourishmovelove.com/leg-knee-injury-workouts/ Hang in there!

[@zami2525]

Probably late to comment this but im on my period with heavy cramps and since i started doing weights like 2-3 weeks ago (on my journey to weightloss) i was dissapointed that i had to slow down because my period makes me feel weak, i didnt want to interrupt my workouts because im pretty sure i was going to be lazy again if i stopped for one week so i looked for a way to simply do anything that kept me on my journey while not being to harsh on my weak body and specially that wasnt heavy on my lower belly or my legs since i feel worse on that part of my body during my period. I just had the idea to look for a seated workout, but a lot of the results were with very light dumbells or very short workouts and your result came up, 30 mins! I clicked and i just finished. My arms feel like jelly and i feel so accomplished! Thank you so much for this! I will subscribe! Edit: because i forgot to mention hahah i also have very weak wrists so this work perfectly as well to prevent myself from a worse injury!

[@nourishmovelove]

So glad you found your way to this workout and it has helpful to move your body when not feeling the best! So important to always listen to your body! You are so awesome!

[@Edocska]

Amazing workout while recovering from knee injury!🎉

[@nourishmovelove]

Prayers for a speedy knee injury recovery!! Here are more workouts to try - www.nourishmovelove.com/leg-knee-injury-workouts/ Hang in there!

[@amandajohnson4750]

This was a great arm workout! I am not injured so I did many from a standing position and it was still tough! Thank you for always being and encouragement and for coming up with creative ways to workout! Merry Christmas NML!

[@nourishmovelove]

Merry Christmas to you!

[@LibMorgan]

I don't have any current injuries, but I wanted to do arms today and try something new. I mostly sat on my yoga ball for this one. I don't have a long band, so I just rolled down and did regular chest presses, but I think it worked out great. I've been primarily using 15 lb weights lately, but I dropped to 10 lb and those were feeling heavy by the end. Every time I do a WO with lat raises, I tell myself I need to do them more often - they are one of the toughest moves for me! I'm sure I'll be SORE tomorrow! Good thing Thursdays are usually my mobility/yoga/active rest/walking days! I think I'll need it. Thanks for another great one!😁🔥

[@nourishmovelove]

Love these modifications! Way to make it work for you!

[@deliehoverson7348]

I finished your postpartum plan last week and was excited to start doing whatever workouts I wanted--and then I sprained my ankle. I'm so glad I found this chair workout! Thank you for your positivity and focus on what I CAN do. Thanks for helping me feel strong even in disappointment. Thank you for the reminder to surrender to God's plan!

[@nourishmovelove]

Way to crush the postpartum workout plan mama!! So sorry to hear about your ankle, I hope you are doing okay! Here are more seated workouts to try during your recovery -- www.nourishmovelove.com/chair-workouts/

[@brendawalt1288]

I don’t have any injuries that are limiting me. I got an email this morning with this workout and it looked like something I would enjoy. Holy bananas what an arm burn. Its hard to find just an arm workout that doesn’t sneak in some legs for those days that lower body made you sore. I may revisit this in the future.

[@nourishmovelove]

I am so glad you enjoyed this one! Thanks for trying it!

[@faithaymr]

Not injured but my legs are so sore from my last NML workout I decided to try this. Loved it! Now I want to incorporate more bands into my other arm days!❤

[@nourishmovelove]

You are so strong! Way to go!

[@jannarautio2483]

I am 10 days post knee surgery for a complete MCL and PCL tear along with a lateral meniscus tear following a snowboarding injury back in March. I'm used to being active and was searching for a workout that I could do despite my current restrictions and yours is perfect! I look forward to checking out your other seated workouts! I couldn't agree more with your comment that God had a different plan. Focusing on the fact that His plans are for our good will help in the long recovery ahead!

[@nourishmovelove]

So sorry to hear about your knee injury - prayers for a speedy recovery!!! You got this!! Do your best and forget the rest!!

[@kandacecantrell3487]

Before I was diagnosed with POTS I did ALL your workouts. They helped me prepare for a physically demanding harvest. After I was diagnosed, I couldn't workout any more. But now that I'm learning to manage POTS I can incorporate some workouts. I'm so glad you have them from a seated position!

[@nourishmovelove]

Kandace!! I'm so happy to hear you're able to make these workout work for YOU -- that's exactly our goal!!

[@kandacecantrell3487]

@@nourishmovelove thank you, I appreciate it so much. I KNOW that's why y'all do it. Being diagnosed with a disability isn't just about the physical, it has a lot to do mentally as well. So, if y'all can do more seated weight training, that would be awesome! If not, I can modify. I just have to keep my heart rate under 140.

[@laurawilkins4565]

Love this! I have no injury and just needed some upper body since I have spin later today. It was perfect. Your energy is incredible!!! I am a trainer/coach and I have recommended your workouts to several others due to your energy and enthusiasm. I hope you heel quickly and thanks again!

[@nourishmovelove]

Thanks so much for trying this one!

[@wendybert1922]

Week 4 recovering from a broken ankle. WOW...this was an amazing arm workout and I loved it. Tuning in from Vancouver Canada.

[@nourishmovelove]

Oh no so sorry to hear you are your ankle injury, I hope you are having a speedy recovery! Here are more seated workouts to try -- www.nourishmovelove.com/chair-workouts/

[@wendybert1922]

@@nourishmovelove ...thanks so much trying some today :)

[@tayflemm]

3 weeks ago I tore my ACL and partially tore my MCL, meniscus, PCL and LCL as well, playing basketball. I haven’t had surgery to repair anything yet but this is my first workout since my injury. I’ve been doing your workouts for years and I’m thankful you have seated options as well 💪🏼 felt really good to get a sweat in

[@nourishmovelove]

So sorry to hear about your knee injury - prayers for a speedy recovery!!! Here are more workouts to try -- www.nourishmovelove.com/leg-knee-injury-workouts/ Hang in there!!

[@bezanne]

I had surgery for a torn Achilles and haglunds on 12/29. I have lost about 30 pounds (watching my portions)in the last four months and in the last month I lost my Mom, and found out I needed this surgery. So it’s been a rough month mentally, and physically. I’ve tried other seated dumbbell videos, and while they were okay, I am so thrilled to have found yours. I needed your kind of guidance, energy, and spirit to help keep me going in this journey to become a stronger woman.

[@nourishmovelove]

I am so sorry for everything you have gone through in the last four months - prayers to you and your family! Glad to hear sweating with us has been a positive part of your journey and you are feeling so strong!

[@dawnr9673]

Thank you so much for this workout! I am dealing with a fairly minor knee injury from volleyball and this was perfect to get my workout in without stressing my knee!!

[@nourishmovelove]

I am so glad this was helpful for you!

[@studio90media99]

This was FIRE! Recovering from leg surgery week 1 - vein removal, flared up in 2nd pregnancy. Been told no weight bearing leg exercise for 4 weeks. I first found you because, like you said, there's no other pregnancy exercise on YT that is challenging enough, and also like you I searched seated workouts and it isn't hard enough. So this is amazing. Keep doing what you are doing please!! So grateful. Big fan. Hope your injury is much improved.

[@nourishmovelove]

Such a spicy workout! Way to listen to your body and you are so awesome!

[@lorienlucas5330]

I love this workout. I am sick with a cold and didn’t want to jump around a lot. I love working the upper body and this workout was AWESOME!! Thank you Lindsey!

[@nourishmovelove]

I am glad this was helpful! Wishing you a speedy recovery!

[@missycarta4787]

Thanks for these seated workouts! Recovering from hip labrum tear surgery and these are great physically and mentally!

[@nourishmovelove]

I am glad these workouts are helpful!

[@brantchild7571]

This workout was great for the tight space I had for working out this morning! My usual workout space was not available and I only had a small corner to move around in. I was so happy to see that this was a seated workout where I basically only needed room for a small chair!

[@nourishmovelove]

So glad to hear this was helpful for you! Keep up the great work!

[@karamoulds1289]

I’m currently 8 weeks postpartum and this torched my arms. I have had 2 knee surgery’s and 2 babies in the last 2 years 🤪. I wish these were around then, ha! I have had to learn to modify so many of my workouts but the mental aspect is what I do it for also.

[@nourishmovelove]

I hear you! Glad this was helpful!

[@sameoldsteph]

Lindsey your arms are super ripped! And this was hard- injured or not! Thank you for this as always.

[@nourishmovelove]

Thanks for trying this one!

[@yaizamora3424]

No injury here! I did a lot of visiting while in Portugal, and I needed to rest my legs 😊. First time, but definitely not last! Thanks a lot🎉🎉

[@nourishmovelove]

Way to crush this workout! You are so awesome!

[@lizschmeichel]

Same here, no injuries but I love your workouts so I gave it a try - really tough, but oh so rewarding when you finish, bring up the endorphins! Thanks you much Lindsey, and I hope your recovery keeps going so well!

[@nourishmovelove]

Thanks so much for sweating with us!

[@tamaralalanne5602]

I had bunion surgery one week ago. Thank you so much for these workouts. It really helps mentally too

[@nourishmovelove]

Oh no!! I hope you have a speedy recovery! SO glad you found your way to NML!

[@mrsmarlaurban]

I have had two back to back foot surgeries and I agree with you! I always ended up doing some chair workout for seniors or beginners. I have REALLY appreciated your advanced workouts! Keep them coming!!!

[@nourishmovelove]

I am so sorry to hear about your injury and two surgiers! I hope you are doing okay and are having a speedy recovery! Here are more workouts to try -- www.nourishmovelove.com/leg-knee-injury-workouts/ I did them during my recovery too!

[@mariahostlie8138]

I have been SO incredibly thankful for your amazing workouts, positive vibes, and beautiful spirit since I have found you early spring 2020 when my gym closed due to COVID-19. I love the variety and format of your workouts and of course seeing all of you and Rachel's cute workout clothes 😊. I couldn't believe my luck (but very sorry to hear of your knee injury needing repair) when you have recently streamed several seated workouts. I am just about one week post-op of having my four rigid hammer toes fixed on both feet (two on each foot); thus, I'll be doing seated workouts for awhile post recovery. Long term, this surgery should really help improve my quality of life (decrease pain/discomfort), being an active gal and mother of two young kiddos. I'm very grateful for your new seated workouts so I can still feel like I'm pushing myself physically and for my mental health sanity. Thanks again for all you do! You are very much appreciated and I always tell others about your workouts who are looking for some home routines. 😊

[@nourishmovelove]

Maira - this means so much! I am so happy to hear you have been with us for years and found your way to our seated workouts! I hope your recovery is going well! You are so awesome mama!

[@beakueng2143]

Loved it. Broke my tibia 1.5 weeks ago and have several different workouts that I'm alternating to keep me sane😊 I have another 5-6 weeks on crutches with no weight bearing at the moment

[@nourishmovelove]

So sorry to hear about your injury! Here are more injury friendly workouts to try during your recovery -- www.nourishmovelove.com/leg-knee-injury-workouts/ Hang in there!

[@jessecafe]

Thank you so much for these workouts! Had Tenex procedure for plantars fasciitis and am in a boot for two weeks with crutches. I work out to stay fit and sane. I’m so excited to be able to workout while recovering!

[@nourishmovelove]

Prayers for a speedy recovery!! So glad this workouts are helpful! hang in there!

[@raquelmitchell3249]

Thank you! I rolled my ankle and have a major sprain. But this workout was just what i needed as a reminder to focus on what i can do ❤

[@nourishmovelove]

Oh so sorry to hear about your ankle! Here are more chair workouts to try during your recovery -- www.nourishmovelove.com/chair-workouts/

[@alexispentz394]

No injuries here! Just excited to try something new. Thanks for always challenging me 💪🏻💪🏻

[@nourishmovelove]

So glad you enjoyed this one!

[@hsnowgirl]

I hurt my right foot a few days ago, after I already committed to doing a modified version of 75 hard. So had to find ways to work out instead of making excuses. Also previously had meniscus surgery on left knee. I need to have my right knee done so need to be careful with weight bearing exercises. Thanks for creating this workout. My arms were burning afterwards.

[@nourishmovelove]

So sorry to hear about your foot - prayers for a speedy recovery! Here are more workouts to try -- www.nourishmovelove.com/chair-workouts/ Hang in there!

[@27Supermj]

Best seated workout I’ve done for my broken ankle 💪 ❤Thank you!

[@nourishmovelove]

So sorry to hear about your injury - prayers for a speedy recovery!!

[@27Supermj]

Thank you! Hope you’ve recovered as well.

[@tyraj186]

Currently rehabbing a knee injury. Started to get discouraged especially when I wake up with a stiff/painful knee. I was very active before my injury, and have to modify exercises know. Thanks for this video!!! 💕 Praying for those healing from an injury. We got this!

[@nourishmovelove]

So sorry to hear about your knee injury - hang in there!! Here are more knee friendly workouts to try -- www.nourishmovelove.com/leg-knee-injury-workouts/

[@unap4]

Patella fracture here from an avid swimmer and cyclist - thank you so much - I feel alive again and really appreciate your optimism and encouragement!

[@nourishmovelove]

I hope you are doing okay! Keep up the great work! Here are more chair workouts to try -- www.nourishmovelove.com/chair-workouts/

[@enomismarie]

I had a wrist injury a while back and I was super bummed that I couldn’t do any workouts. Seeing your channel is so inspiring to me bc I feel like so many other trainers aren’t as real as you are with personal struggles like injuries, I’m so glad your channel is so accessible to everyone and thank you so much for this free content!

[@nourishmovelove]

So glad you found you way to NML and are feeling motivated even with an injury! Keep coming back for more! You are so awesome!

[@ilanamcgrath2792]

Leg injury preventing me from going to my usual exercise class...sat on a stability ball for extra balance work- loved the intensity and variety of this workout 😊

[@nourishmovelove]

So glad this is helpful for you! I hope you are doing okay! Here are more chair workouts to try -- www.nourishmovelove.com/leg-knee-injury-workouts/

[@aimeeraymond7510]

Wow this was a revelation! I (really mildly) tweaked my knee the day before and didn't want to put any weighted load on it during upper body day so I tried this - so pleasantly and painfully surprised at the intensity. Taking the lower body out of the equation really turns the heat up 🔥 thank you!

[@nourishmovelove]

I'm glad to hear this workout was helpful! Hope the knee is ok!

[@vladyslavvlasov]

what an amazing workout! Keeping me mentally sane and physically fit while waiting for MRT results.

[@nourishmovelove]

So glad you loved this workout! I hope you are doing okay and having a speedy recovery!

[@briannabuhain3236]

My 15 year old son is recovering from a meniscus tear/surgery and is NWB so these seated workouts that challenge his strength is amazing. He is always sweating at the end. You guys are amazing.

[@nourishmovelove]

So happy these workouts can be helpful for your son! I hope he is having a speedy recovery! Here are more workouts for him to try -- kzbin.info/aero/PLpa0d6IJAhbiX-kg6sMo2pRhRRim7GkE8

[@kmg0102]

I tried this because I am getting over the flu after a week and a half. Cardio sends me into a coughing fit. This was a perfect alternative!

[@nourishmovelove]

I am so glad this was helpful for you!

[@shivanirawat6028]

I recently got my patella fractured 😢 and was very actively doing strength training before, was unable to find as many workouts which were seated and used resistance training seriously, so thank you for posting this ❤

[@nourishmovelove]

Oh no! So sorry to hear about your injury, I hope all is going smoothly! Here are more chair workouts to try -- www.nourishmovelove.com/chair-workouts/

[@hayleyparker7287]

Loved it! No knee injury but my kids' most recent cold finally caught me and this was perfect! I know I'm going to feel it tomorrow!

[@nourishmovelove]

I am so glad you enjoyed this workout!

[@KTsMWC]

Just wanted to give the legs a break and so I picked this one. I know none of your workouts are close to easy but man, I did this on my exercise ball with max 10 pounds and boy oh boy was that a crazy burn!

[@nourishmovelove]

Yeah! So much harder than you think! Seated arms are tough! Way to go!

[@tstressman]

I have a spinal cord injury and am always looking for good seated arm workouts. Yours is awesome & gives me cardio too. Thanks! I love it!!

[@nourishmovelove]

I'm so happy you found this helpful!! Awesome work!

[@SUPERHEALTHYFIT]

❤❤❤❤❤ Great 30-Minute Intense Arm Workout (Seated) video! Thanks for creating this! We do quick at home workout videos too. Keep up the great work!

[@nourishmovelove]

Awesome, thanks!

[@atb2924]

This is a lifesaver! I have a posterior root medial meniscus tear. I was pretty active before it happened, and I was really struggling with the immediate drop in exercise. Thank you for these REAL workouts! Surgery is in a couple of weeks, and I'm trying to get as strong as I can to help with recovery.

[@nourishmovelove]

So sorry to hear about your meniscus - prayers for a speedy recovery! Here are more knee friendly workouts to try (I did them during my recovery) -- www.nourishmovelove.com/leg-knee-injury-workouts/ Hang in there!!

[@torimittan2933]

that was so challenging!! I strained my hamstring earlier this week and have been worrying about what and how to workout without putting too much strain on my legs and this was perfect! I did it standing and sitting on the mat for certain moves, but man my arms are beat! thank you for providing really athletic challenging workouts and praying for a quick and complication free recovery!

[@nourishmovelove]

So sorry to hear this! Wishing you a speedy recovery but glad to hear you found this workout helpful!

[@KickinChick06]

Thank you so much for this workout. I broke my third metatarsal along with some hairline fractures in the surrounding bones on my left foot after a bad fall at Taekwondo two weeks ago. Thankfully, it is only partially displaced and will not need surgery. I am not used to staying sedentary; movement is my therapy. I did this upper body workout last night and you're right, I found myself moving down in weights than I normally would and felt a little sore this morning, which is what I like. You got a new follower in me. Thank you.

[@nourishmovelove]

So sorry to hear about your injury -- I hope you are doing okay!! Here are more seated workouts to try during your recovery! www.nourishmovelove.com/chair-workouts/

[@WendyMulligan]

Tried this workout today after overdoing it on the bike trainer yesterday! Holy bananas on the shoulders for sure! I wish you'd had these 2 years ago when I had my hip replacement. Excellent workout whether or not you're injured. Thank you, Lindsey!

[@nourishmovelove]

So glad this is helpful!

[@user-ij2dc5kv1y]

I have a freshly broken ankle and limited mobility at this point. I want to keep up my strength training and get ready for ski season. I know that staying physically active even in my late 30s will keep me happy and healthy for a long time to come. Thanks for these seated work outs Lindsey! I have been working out with you for over 4 years now and am thrilled you have these options. Have you thought about doing a series for an arm/shoulder/wrist injury or limited upper body mobility?

[@nourishmovelove]

So sorry to hear about you injury -- I hope you are doing okay! Thank you for sweating with NML for over 4 years! We are working on more wrist and upper body mobility, so stay tuned!

[@Johanna.1990]

This is perfect! I just injured my left big toe yesterday on my way to work when I slipped on black ice which I absolutely did not anticipate. Hurts like a mother and I will definitely be refraining from the high-impact workouts for a while... Thank you so much for designing workouts for us even when we are physically impaired. You are the best!

[@nourishmovelove]

So sorry to hear that! Wishing you a speedy recovery!

[@klm123cnm]

What a challenging workout! Not injured, but I love your workouts. Have done almost everyone you have done in the last two years.

[@nourishmovelove]

Thanks for trying this one!

[@lizwhitcomb7585]

I had some minor surgery on my leg and they told me "no exercise for 2 weeks" EEK! I decided to try a few of your seated workouts. Holy bananas is right, my triceps are shaking. Thanks!

[@nourishmovelove]

Oh no so sorry to hear about your leg - injuries are the worst! Here are more seated workouts to try -- www.nourishmovelove.com/chair-workouts/

[@lillsmiles]

8/10/23 I sit all day at work and I decided to start a routine to work out on my chair. I've tried some but your workout is so much better. Thank you....

[@nourishmovelove]

Way to knock out this workout!

[@hannahbeiro9348]

Really enjoyed this seated arms workout! It’s actually harder seated to arms workout! Thank you, Lindsey! 🔥🔥👍🏼💪🏼

[@nourishmovelove]

So glad you enjoyed this workout!

[@heidispirgi]

Loved this workout! Thank you for keeping me strong while I am off my normal routine post PRP injections in both knees. Have to let the knees rest and PRP do its magic! Now to find more of your seated workouts!

[@nourishmovelove]

So sorry to hear about your knee injury - prayers for a speedy recovery!!

[@daniellef.6880]

THANK YOU! This was really challenging and girl, am I sweating. I fractured my foot bone a few weeks ago during a muay thai class. It's not too serious because nothing is out of place, I just need to wait until it's glued back together do go back to jumping and kicking people (but luckily no one's elbow again). Like you mentioned, it's hard finding good exercise videos for that kind of restriction, so I'm lucky I've found yours. I'll definitely check your other videos!

[@nourishmovelove]

So glad you lovd this workout! Keep up the great work and hang in there!