SEATED DUMBBELL WORKOUT // 20 minutes // For limited mobility

SEATED DUMBBELL WORKOUT // 20 minutes // For limited mobility

Here's a seated kettlebell workout to build your upper body. This is a perfect kettlebell workout if you have limited mobility or if you're working through a lower body injury.

Follow along as I guide you through this workout. Take it at your own pace and take extra rests if needed!

10 EXERCISES | 2 ROUNDS
You will need: 2x dumbbell
(I am using): 11.5kg dumbbells

HIIT STYLE
40 SEC WORK
20 SEC REST

- ARNOLD PRESS
- HAMMER CURL
- SKULL CRUSHER
- FRONT RAISE
- WOODCHOP L TO R
- WOODCHOP R TO L
- CURL TO PRESS
- BENT-OVER ROW
- FRONT RAISE TWIST
- SHRUGS

REPEAT

Hope you enjoy this workout!! Let me know how you get on with it in the comments below ☑️

Check out my FREE 30 day workout plan here:

| Samuel Jordan Fitness |

00:00 INTRO
00:51 ARNOLD PRESS
01:51 HAMMER CURL
02:51 SKULL CRUSHER
03:51 FRONT RAISE
04:51 WOODCHOP L TO R
05:51 WOODCHOP R TO L
06:51 CURL TO PRESS
07:51 BENT-OVER ROW
08:51 FRONT RAISE TWIST
09:51 SHRUGS
10:51 ARNOLD PRESS
11:51 HAMMER CURL
12:51 SKULL CRUSHER
13:51 FRONT RAISE
14:51 WOODCHOP L TO R
15:51 WOODCHOP R TO L
16:51 CURL TO PRESS
17:51 BENT-OVER ROW
18:51 FRONT RAISE TWIST
19:51 SHRUGS

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.

[SamuelJordanFitness]

I love a seated dumbbell workout! Great for building the upper body 💪 Let’s go!! 👊🔥

[peppardgading]

This video inspired me to lose weight last april 112kg down to 89 kg, thank you sir from the 🇵🇭, MABUHAY KA!

[patarikisoterion]

Cheers mate, I’m 47 just found your channel, very helpful, since I sustained a knee injury. ☺️🙏👍🏾

[crlzshd]

Great workout for someone with limited mobility. I am 73 and am gradually increasing the dumbbell weights. Enjoying this very much.

[tldohl]

Found you, in the middle of a possible ACL repair. I needed a seated workout - Thank you

[joehaldon]

I got broken toe and this really got me drained. So thanks. Also, you have amazing energy. Because I was able to keep up with you the whole time.
And this is definitely because of perfectly timed shout outs to not give up and keep going.
This was awesome. Thanks!

[odessalarmand]

I really needed a good medium level challenge as I have a knee injury and a trying to keep up with my upper body. I really enjoyed this one and it was the perfect level of difficulty. Anyone can do it, but I definately felt the burn!

[smilingpisces]

Just tried this workout. Got a good sweat on. Really good. More chair upper body workouts please 😊

[Greensphinxx]

I broke my ankle during bulk training and this was perfect to keep my muscle in shape while I recover!!

[chowdmcleodman]

Awesome workout thanks @SamuelJordanFitness, been doing this three weeks now and what a massive difference. Great workout and very well explained. Great stuff ❤️🤘🤘🤘🤘

[cixmjoh]

Recently had plates and pins in my ankle and just getting back into exercise. Absolutely love this video, right amount of exercise and rest time for me so I can use heavier weights and feel like I’m achieving 😊

[staceybarron]

1 week post op (screws in my hip) with limited lower body mobility - so I really appreciate this and other similar ones!

[bankrollbiscotti]

Great routine, thanks man. I’m disabled, in a wheelchair and finally getting back to working out the way I like to. This is golden. I’ll be incorporating these sets in my workouts 💪🏾💪🏾

[maryschell]

This was great! Surprising how much more focused on your upper body you become by sitting.

[omfesop]

This was awesome ! Thank you! subscribing!

[NellyM]

This workout is a god send thank you so much!!! I am recovering from knee surgery and the thought of losing my progress from workouts was freaking me out so thanks for making these videos

[lucamaxg]

I had a mysterious back problem that left me in a wheelchair for a while. I still have to walk with a cane. So I'm thankful for seated workouts like these! And you have two of them so I can alternate videos 😅

[nadyasnta]

One of my legs was injured in an accident and now I still can't move freely due to the injury. Thank God my upper body is ok so this workout helps me a lot! Thanks!

[meliaelentari]

Thank you for this! I'm right at the start of my fitness journey after an arthritis diagnosis so this has been amazing. I got through the first round with 2x 1kg dumbells and a 2kg kettlebell and now I'm knackered. Gonna keep practicing til I can do the whole video.

[pennellpennell]

Great workout! I can't do my standing dumbbell workouts right now, so this is awesome; and I like the 20 minutes. Perfect for me...three times a week.