30 MINUTE SEATED DUMBBELL WORKOUT // For limited mobility
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10 ماه پیش
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30 MINUTE SEATED DUMBBELL WORKOUT
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 this before you...
Cool down and stretch after here: Do this COOL DOWN STRETCH after your ...
Hope you enjoy this workout!! Let me know how you get on with it in the comments below ☑️
| Samuel Jordan Fitness |
TikTok: samueljordanfitness
Facebook: samueljordanfitness
Instagram: 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.
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 this before you...
Cool down and stretch after here: Do this COOL DOWN STRETCH after your ...
Hope you enjoy this workout!! Let me know how you get on with it in the comments below ☑️
| Samuel Jordan Fitness |
TikTok: samueljordanfitness
Facebook: samueljordanfitness
Instagram: 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.
10 ماه پیش
در تاریخ 1402/06/24 منتشر شده
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