30 MINUTE SEATED DUMBBELL WORKOUT // For limited mobility
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- čas přidán 29. 06. 2024
- 30 MINUTE SEATED DUMBBELL WORKOUT // for limited mobility
Here's a 30 minute seated dumbbell workout that will build defined arms, a strong back and boulder shoulders! This workout is perfect if you have limited lower body mobility, if you're working through an injury or if you're just looking for a great seated workout with dumbbells.
Build muscle by targeting the biceps, triceps, shoulders and back in this HIIT style anaerobic strength workout!
So let's get to it!! Here's the workout:
14 EXERCISES | 2 ROUNDS
You will need: 2x Dumbbell // (I am using): 10kg Dumbbell’s
HIIT STYLE
40SEC WORK
20SEC REST
ROUND 1
1. SHOULDER PRESS
2. HAMMER CURLS
3. OVERHEAD TRICEP EXTENSION
4. BENT-OVER ROWS
5. FRONT RAISE TWIST
6. ALTERNATING CURLS
7. KICKBACKS
8. BENT-OVER ROWS
9. FRONT EXTENSIONS
10. TRICEP PRESS
11. WOOD CHOP L TO R
12. WOOD CHOP R TO L
13. ALTERNATE SNATCH
ROUND 2
1. SHOULDER PRESS
2. HAMMER CURLS
3. OVERHEAD TRICEP EXTENSION
4. BENT-OVER ROWS
5. FRONT RAISE TWIST
6. ALTERNATE SINGLE ARM ARNOLD PRESS
7. ALTERNATING CURLS
8. KICKBACKS
9. BENT-OVER ROWS
10. FRONT EXTENSIONS
11. TRICEP PRESS
12. WOOD CHOP L TO R
13. WOOD CHOP R TO L
14. ALTERNATE SNATCH
15. ALTERNATE SINGLE ARM ARNOLD PRESS
Follow along as I guide you through this workout. Take it at your own pace and take extra rests if needed!
Warm up before here: • WARM UP ROUTINE // Do ...
Cool down and stretch after here: • Do this COOL DOWN STRE...
Hope you enjoy this workout!! Let me know how you get on with it in the comments below ☑️
| Samuel Jordan Fitness |
/ samueljordanfitness
/ samueljordanfitness
/ samueljordanfitness
00:00 INTRO
00:51 SHOULDER PRESS
01:51 HAMMER CURLS
02:51 OVERHEAD TRICEP EXTENSION
03:51 BENT-OVER ROWS
04:51 FRONT RAISE TWIST
05:51 ALTERNATING CURLS
06:51 KICKBACKS
07:51 BENT-OVER ROWS
08:51 FRONT EXTENSIONS
09:51 TRICEP PRESS
10:51 WOOD CHOP L TO R
11:51 WOOD CHOP R TO L
12:51 ALTERNATE SNATCH
13:51 SHOULDER PRESS
14:51 HAMMER CURLS
15:51 OVERHEAD TRICEP EXTENSION
16:51 BENT-OVER ROWS
17:51 FRONT RAISE TWIST
18:51 ALTERNATE SINGLE ARM ARNOLD PRESS
19:51 ALTERNATING CURLS
20:51 KICKBACKS
21:51 BENT-OVER ROWS
22:51 FRONT EXTENSIONS
23:51 TRICEP PRESS
24:51 WOOD CHOP L TO R
25:51 WOOD CHOP R TO L
26:51 ALTERNATE SNATCH
27:51 ARNOLD PRESS
28:31 FINISH
DISCLAIMER
The exercises and workouts provided in this video are for educational purposes only. Before beginning this or any exercise program please consult a physician for appropriate exercise prescription and safety precautions.
Exercise is not without its risks and this or any other exercise program may result in injury. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy or have physical discomfort you should stop immediately and consult a medical professional.
I havent worked out since...2013 or so. Im in terrible shape and my knees are shot. I recently cut the vast majority of sugar out of my diet, dropped binge-snacking, and quit soda entirely - and for me, that meant cold turkey from a 24 pack of Pepsi every 2 days. I started at nearly 280lbs at 5' 8", 34 years old, and Ive already lost 15lbs just from the diet change. With my knees as trash as they are, I needed a workout that would let me not feel my joints grinding together the whole time. This video is great, and Im thankful you put it together. You've gotten me to work out again.
I'm 59 years old and have a meniscus knee injury that I'm trying to heal without surgery. I've been doing this workout about 5 days a week for the past couple of months and it has helped me SO much! I started out doing only the first round and then gradually worked my way up to doing the whole thing. I've noticed a substantial increase in my upper body strength and I feel better physically overall. Thank you, Samuel, for this excellent video! Your comments and enthusiasm as you lead the workout are always inspiring, helping to keep me going!
Discovered your video this morning and followed along really enjoyed it. On crutches for 6 weeks and this is a life saver not just to keep fit but to help my mental health too never been good at sitting around in the house so thank you
Ah thank you so much. So glad that you enjoyed the workout! 👊💪
Thanks coach. After two days of recovery this was needed. I loved this one this am. I have PT in a few hours and this is a great start to my day 💪🏾💯🔥🔥.
You’re welcome! Thanks for the support and positive energy 👊🙏
Thank you! Thank you so much for these new seated workouts with dumbbells. I am the person who told you that your workouts are saving my life and great part of my recovery. My blood pressure is under control now, I lost some more of my extra weight, and I've gained muscle. I feel much better!! You are the best. I'm forever grateful.
So glad that you liked this one! Your journey continues to inspire me and it makes me so happy to hear that you have your blood pressure under control. Keep it up, you got this 👊❤️💪⚡️
I suffer from three patella dislocations in two months, meaning i need to stop jogging, boxing and other activities related to lower body until i can afford a surgery. This workout makes me feel so much empowered. Thank you!
awesome workout after my knee surgery!! thank you. doing your seated workouts every day now :)
Hope your recovery is going well. Thank you so much for the support, so glad you’re enjoying the seated workouts 👊🙏⚡️
Injured myself and on crutches for 6 weeks. Loved this video! Thank you!
I did not know the shoulder press has to be at 45 degrees, Ive been trying so hard to keep them at 90. Ive been training for 7 years all wrong. Bless you Sam for talking us through such hard workouts. May you live long and healthy always!!! thank you!!!
It can be okay for some to have elbows at 90degrees. However, it does come with a greater risk of injury so I always like to suggest having the elbows at a 30 to 45 degree angle. Glad that you enjoyed the workout!! 😊⚡️💪
Thank you so much for these seated workouts. I injured my hamstring a few weeks ago and your workouts are keeping me active and sweating while I’m going through physical therapy.💪🏼
Sorry to hear about your injury! So happy that you’re enjoying the workouts and are continuing to train through your rehabilitation. Thank you for the support! ⚡️🙏
Love this workout! I’m recovering from foot surgery and this was a great find while searching for seated workouts! Definitely a keeper even for after recovery. New subscriber for sure! 💪🏻
Thank you so much!! Best of luck with your recovery. Thank you for the support 👊🙏⚡️
Currently on crutches with a miniscus injury and can't do regular gym routine. Perfect alternative. thks
Sorry to hear about your injury. Best of luck with your recovery and thanks for the support! 👊👊🙏
definitely saving this. ty for the positivity bro, it's such a pain tryina find workouts i can actually do w/ my disability. first seated workout ive found that i can feel the work from.
It really means a lot to hear that you enjoyed the workout. Thank you so much for the support! 👊🙏
Enjoyed this. Ended up standing for some of the curls. Slowly getting my body back after an accident. Feeling good. Thanks Samuel! 💪 ❤
Thanks you for the support and best of luck with your recovery 👊🙏
Just had foot surgery, and was sick of waiting to heal to get back at it. These workouts are SO GOOD. Thank you - fantastic videos!
Thank you for the support! Best of luck with your recovery 👊⚡️
Thank you for another great workout! Love the fact that even though you are seated you get an amazing burn! :)
You’re welcome! Thank you for the support Georgina 👊🙏
Thank you for this workout video. Very useful for a wheelchair user like me as I want to get fit. I will definitely take a look at your other videos!
You’re welcome! Thank you so much for the support. Glad that you liked the workout 👊🙏
I fractured my foot, so this is perfect for me. Thank you!❤
Sorry to hear about your injury. Best of luck with the recovery. Thank you for the support! 👊🙏
Great quality video! i appreciate this a lot since my ankle is injured and i still need to keep it going while my injury heals. Keep it going!
Thank you so much! Really appreciate the support 👊🙏
Amazing workout. Thanks so much for posting this video. Greatly appreciated while I nurse a torn achilles
Sorry to hear about your injury, best of luck with your recovery and thank you so much for the support ⚡️💪🙏
Hi Samuel, had knee surgery almost 2 weeks ago and needed a challenging seated workout while im not mobile. This was great and ill definitely be using this as one of my regular workouts. Used 10kg dumbbells and almost regretted it halfway through but pushed myself and felt good for it after. Thanks for your efforts, keep up the good work.
Amazing work! Well done for pushing through. Best of luck with your recovery, thank you for the support 👊🙏
I had knee surgery last week and been itching to get some strength training in - this hit the spot! Felt like a good workout and it gave me some new upper body moves. Thanks!
Best of luck with your recovery!. Thank you for the support 💪🙏
I went to Walmart and bought me a 10 lb set of dumbbells last night and I was determined to do another one of your workouts and this was exactly what I was desiring because I do try to do dumbbell workouts in the gym but watching you do them I feel like I'm going to get better technique (plus I forget all the exercises you have taught me on previous videos 🙃). Another excellent workout from Mr Samuel Jordan, tha MAN! Appreciate you man!
Ah I’m so happy that you’re enjoying the workouts! Thank you so much and keep up the great work 👊⚡️💪
I'm really into your DB and kB workouts! Great variety of options Thank You for making these videos!
Thank you for the comment! Really appreciate the support 👊🙏
Awesome seated workout...keepem coming!
Thank you for the support!! I will! 👊⚡️🙏
It’s been so helpful to keep exercising while I recover from a sprained foot. Thanks so much!
Best of luck with your recovery! Thank you for the support 👊⚡️🙏
I'm in the same boat minus the fact Instead of a sprain it is a fractured fibula
First workout since my leg was smashed up when a car hit me whilst out running. Had to modify a bit (only have a single 10kg kettlebell) but still awesome. Thanks so much
I’m so sorry to hear about your accident. Awesome work staying motivated and training upper body. Best of luck with your recovery and thank you for the support 👊🙏
¡Gracias!
Thank you so much!!! I really appreciate it 🙏🙏
Thank you so much, it's my favorit workouts. from INDONESIA.
You’re welcome! Thank you for the support 👊🙏
I'm on my 8th day of working out and I'm glad that I found your channel! Looking forward to seeing more videos from you ❤❤
Great work!! Keep it up and thank you so much for the support 🙏👊⚡️
Thank you, Samuel!
You’re welcome! Thank you for the support 👊🙏
Looking good
Great work out
Thank you so much!! Glad you liked this one 👊⚡️💪
Thank you. Great set of workouts. Working out from Philippines 💪💪
You’re welcome! Thank you so much for the support 🙏💪
Thank you 🙏 so much! Injured and recovering and this helped kick in the perfect upper body workout!!!
You’re welcome! Thank you so much for the support and best of luck with your recovery 👊🙏
@@SamuelJordanFitness I also dropped you a msg on Instagram as I was so very grateful for the seated workout playlist. This is going to be my go-to for the next 4-6 weeks while I recover. Thank you so much once again. This is really great content!!!
I am trying to loose weight so ive been doing the stationary bike and pairing it with seatedarm workouts, its been awesome!
That’s a great pairing! Keep up the great work, you got this ⚡️💪
❤❤
🙏⚡️
Thank you very much for the workouts.
With limited lower body mobility where i csnnot put body weight on legs - it is helping me focus on the upper body.
Though i have a questjon what does engage your core mean ? What do i need to do ?
You’re welcome! So glad that you’re enjoying the workouts!
So when I say “engage your core” it means to tense your abdominal (abs) muscles. The aim is to create a strong and stable base so that when you lift, you are preventing the risk of injuries and creating a powerful base. Hope that helps! 👊🙏
Yes it helps - thanks 🙏
Let's gOoOoOo!
👊👊⚡️💪⚡️
Sir you don't do any warmup or cooling down exercises, those are essential to prevent injury?
Warm up comes up as a separate link in the top right hand corner of the screen when the video starts. Cool down comes up at the end. Also, warm up and cool down videos are both linked in the description 👍
Is it ok to do these back supported?
Absolutely! Just make sure that you engage your core when lifting the weight. I do this by remembering to breathe out when I lift and tense my abs. This will ensure that you reduce the likelihood of injury to any stabilising muscles. Sometimes when having the back supported there can be a tendency to rely too heavily on the support and any slight movement towards the end of your set when you’re tired can put a sudden strain on a stabilising muscle and injure it. 👊🙏
@@SamuelJordanFitness Great, thank you!