Seated Chair Workout | Lower Body Injury Workout
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- Опубліковано 10 вер 2024
- In this workout, I am giving focus to those who either live in a wheelchair, or for those who have a lower body injury and can't train lower body. This is an upper body workout and is great if you have a lower body injury. I received an email from a mom wanting a workout for her son in a wheelchair. I was moved by the story and wanted to help him move daily in ways that he could. Even if you don't do this workout, feel free to leave a comment below as an encouragement to this young man, or like the video to show your support :)
#movedaily #tracysteen #wheelchairworkout
You will need: a variety of dumbbells, minibands
Format: 45 sec work/15 sec rest
Warm up and cool down included
Circuit 1
Seated front press
Tricep skull crusher
Palms up punch
x3
Circuit 2
Dumbbell and mini band pulldown
Front raise
Dumbbells and mini band hammer curls
x3
Circuit 3
Lateral raise
Band tricep pressdown
Palms up bicep curl
Shoulder press
x3
Cooldown
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I am a trainer and after having knee surgery, I am so glad I found this workout. This was a gem.
This was just so great! Hurt my ankle a week ago and still cannot even walk well so this video was very much appreciated!
Glad it helped!
Tracy, thank you so much for this video. Sam and I are going to do this tomorrow, then I will give a full report on how it went.
I also want you to know how much I appreciate you taking time out of your schedule for Sam, so he can move daily with me; watching and listening to you brought me to tears!
My pleasure Ami!!
Tracy Steen HI Tracy, well it was a couple of days later than we wanted but we did it. The chest press/Arnold press were too hard for Sam with no core, but he tried to make up for it with bicep curls. He has a bet going on with his aunt to do this twice a week to keep them both motivated! Thank you again Tracy!❣
Thanx great, keep it up and just move something daily!
I truly appreciate this video. So many of these upper body workouts on youtube say they're for lower body injury then start asking you to use use your legs! The one's that don't are, like you said, for seniors. It's nice to find a video that really lets you work hard without having to use legs!
I'm off from boxing from knee surgery for 6-9 months so this is very helpful! Thank you!
Oh wow! Well, yes, continuing your conditioning is important!
@@TracySteenMoveDaily absolutely. Even just doing this today greatly improved my mental state. Thanks again!
So pleased I found your brilliant chair exercise video - I broke my ankle and had surgery one week ago and I was going to the gym x 5 a week - this will help me feel better and exercise whilst being in a wheelchair - Thank you
Tracy! I’m an active athlete and recently sustained full ACL tear skiing. 10 days post surgery and I was desperate to get back to my upper body weight training routine. I’m SO happy to have found this, it’s almost exactly like most of my normal workout but now I have a way to follow someone (safely) while I’m off my feet. It’s absolutely perfect. Thank you from all of us in the seats!
You're so welcome! I hope you continue to recover well
Tracy, I love your workout! I feel so accomplished after sweating for 30 mintures! Your video brought light to someone who is recovering from a leg fracture! Thank you!
You are so welcome!
Thank you so much for this video. I stumble across your videos from time to time when I’m looking for something specific-just like this. I recently had a hamstring tear so I’m trying to take it easy on my lower body but still seeking the need to get my daily strength training. I’ll probably stumble upon a video of yours for some good hamstring stretches as well! Thank you for always providing amazing and much needed content for your audience!
Sprained my ankle! Thought I wouldn't be able to work out for a while but this was perfect! Thanks so much and a big shout out to all those who keep exercising despite mobility issues!
You're so welcome!
I’ve been following you for several years now, and get so much from your workouts and advice. I’ve recently fractured a bone in my foot, and cannot weight-bear on that leg; a quick UA-cam search brought this video up, and I’m so very grateful for it. This is also a lesson in “control” - or lack thereof - for me. Thank you so very much, and I’ll be returning to this so many times over the next 4 weeks!
Ahh. sorry that happened, but glad you're doing what you can!
Hi this is the son of the woman who said something about this type of video I just want to say 1 I like the video you and I appreciate that you would do something like that for somebody that you don't know that means a lot truthfully but number two some of those things are going to be a little difficult because I do not have a core I have very good balance LOL but I have no core and it seems to be a lot of your videos you need your core LOL I'll give it a go around though thank you again
Hi Sam! I would just say, do what you can, and choose light weights to start with. The core strength will start to improve 👍. Great job and keep at it! ❤️
Sam you are an amazing young man! That is inspiring and refreshing to hear you focus on what you are able to do and that you are willing to try!💜💪
This workout has been absolutely wonderful! I broke both of my legs in a rock-climbing accident and have been struggling to find a higher intensity chair workout. The story of the boy who requested this video was very inspirational and motivational for me during this time of recovery. Sending prayers to him and his family! Thank you for this, I am officially subscribed :)
Wow! How long ago was your accident? Here is my upper body playlist - some of the workouts may require standing, but you can work around it. Good for you for moving daily still. ua-cam.com/play/PLHhsr_Eb6MOb1uUD5-Yo4ot4LMC3CZ7o2.html
@@TracySteenMoveDaily Thank you so much for that link! It happened about 6 weeks ago. Starting PT this week so hopefully ill be up and moving soon!
I am recently injured after an accident and am wheelchair bound. This workout worked my upper body and also did wonders for my mental health. Thank you I will be doing it again today ❤
Thank You! I fractured my ankle 4 months ago in 3 places. I am a fitness instructor and walked a lot too. so this injury has been difficult. This workout is great!
Ah boo!! But of course you're still finding ways to move daily! Good for you.
Thank you so much for this workout! I do pretty intense HIIT workouts 4-5 times a week but just had my hip replaced two weeks ago. Most seated workouts either require you to move your legs in ways I’m not yet released to do or they are not robust enough for my fitness level. This was perfect and kicked my butt… or should I say upper body. Thank you!
So glad! Sounds like you are dedicated to your fitness regardless of your circumstance. Awesome!
I blew out meniscus several years ago right leg. Refused surgery and my left leg took a beating and became weak and I fell . Need to build my upper body and your video will help build my upper body. Thank you.
Glad you joined me!
After two rounds of having Cdiff and not being able to work out for weeks and now I have Accessory Navicular Syndrome and have to wear a boot, and do physical therapy for four weeks. I am 71 and used to working out 3 to 5 days a week plus walking. I am so glad I found this video so I can now rest restrengthen my body. I will look for more of your videos like this plus some for lower body that I can do.
I was excited to see a video on a Saturday. Kudos to you for doing this video and for always listening and responding to your subscribers. That is one of the many reasons I continue to do your workouts. Good thoughts and prayers go out to the mother and her son. It was motivating to me to know that even though he had an accident, he still wants to be able to work out and is not making excuses!
Me too Shannon! It's all about mindset!
I have a stress fracture in my femur and trying to avoid surgery. I can’t do any workout where I’m moving muscle on the femur so this is perfect for me!!! Thanks so much
In week two of healing from foot surgery, looking at seated exercises and came across yours…thank goodness! This is a tough one and I’ll do it again, and pass it on to my friends with limited lower body mobility. My arms and shoulders are screaming. Yay!! 💪🏼✨🪑👸🧘🏻♀️🙌🏼🔥💚🤗
That's great that you're still moving daily!
I am a triathlete but injured right now (broke my patella in a cycling accident) and I love this video to keep my upper body strong without taxing my legs. Thank you!
That sounds painful! Glad this workout is helping.
thank youuuu ❤I injured my knee last week and this workout is simply perfect! much love from Italy
I was an incredibly active person whose life got stopped in its tracks when my knees deteriorated to the point I needed surgery (I had lost 175 pounds and being incredibly active after the wear and tear from being heavy did them in). I miss my lifestyle as I recover from surgery #1 but I haven't stopped doing what I can each and every day. Been sick of the same upper body and core workouts so it was a pleasure to find this video. Thank you!!!
Good for you!! So glad that you are doing what you can to stay active and move daily!
@@TracySteenMoveDaily you mentioned possibly a laying down core video but I can't find it. Do you have a link? Do you have any other no leg workouts? My right leg is 100% useless right now so I'm trying to find some variety in my movement and finding videos that don't use the legs is so challenging. Right now for core I just do single leg lifts, crunches (full sit ups pull at my healing knee), penguins, and 100s. I did sub you, so looking forward to using more of your content as I heal!
Thanks for this! I am an active mom, working out 6 days a week, that ruptured my achilles tendon while working out and had a surgical repair 1 week ago. Sitting still is not for me. This got my heart rate up and worked my arms and shoulders marvelously. I feel like I did something. I moved! Make it harder or easier by adding or subtracting weights. Love it!
Thanks for sharing!!
I was 10 days from going on a ski trip to the alps when I hit some ice skiing and tore ligaments in my ankle which required surgery and also broke my fibula. It had been killing me to go from exercising 3-5x per week to nothing…then I found your video…I agree with many of the other commenters, this is a great workout and is helping me to keep in some semblance of shape while I’m healing…also good for my mental health…we always feel better when we get exercise! Thanks for this - you are a beast!
Wonderful! Hope you continue to feel better
Great video! Just ruptured my ACL and I am an athlete. Found your workout so that I can stay trained during my recovery. This was perfect!
Wonderful!
I have a torn ankle tendon. This is a great workout! The tempo is perfectly paced, and I actually feel like I'm getting a good workout with an increased heart rate. Not like most chair workouts, which are very slow paced. Thank you Tracy!
I've heard that about this workout, so thank you! Time for another!
I'm only 43, but recovering from a total hip replacement. I'm looking forward to trying this workout.
That's wonderful - I wish you a speedy recovery
Recovering from a broken ankle this is perfect for me. 😊
Idem dito! How many times per week are you doing this workout?
This was fantastic. I am 3 weeks post op from Enterocele surgery. No lifting over /0 lb but dr said I can do seated exercises to help keep my sanity at bay . 😊
Thanks so much...this was great! I am nearly 5 weeks into non weight bearing as I have a stress fracture in my right foot. I can't get to gym as I can't drive, so this was perfect!
Wonderful!
I love this workout. so happy you have seated ones also because I am 78 years old and have COPD so some days standing is harder for me, but not all days. So great you made this workout special for the boy. I know he appreciates you so much as do I. :) thanks so much for all your videos, so happy I found you.
Wonderful!
This has saved my sanity. Broke my ankle two weeks ago. Really down.not used to not being able to run around after my family and exercise. Thanks it brilliant after a couple of weeks my shoulders look great. I’ll be doing this workout even after my cast comes off. Thanks.
Aw, way to go Mary! I love those stories where people don't just stop because they are injured, but they continue to do what they can, and in fact aiding in recovery because you're increasing circulation.
i had knee surgery 3 weeks ago and your chair workout has been a lifesaver for me! thanks!
Thank you for creating this, I had recently just injured my knee through over training, movement and fitness is so important for my mental health, being able to still work parts of my body while other parts are healing was something I didn't know I could do. Thankful that someone told me to look up seated workouts, this was exactly what I needed today.
Yes! I’m glad you’re still moving too.
Thank you so much for this workout. It’s been hard to find creative ways to stay fit with a foot injury. This was amazing!
Thank you so much. I just broke my pelvis in a cycling accident and I so appreciate this video. I want you to know that I was so uplifted by being able to do this and keep a degree of my fitness during the months of recovery. Ty!!
I bet you were. So hard to all of a sudden stop doing what you love. Glad oyu are still moving daily!
I have an injury in my left foot and I have been sitting a lot lately, just resting my foot. I was anxious about muscle loss and was feeling my mood swings a lot so I decided to do this chair workout, and it is the best one out there. Thanks so much! I worked up a good sweat, and feel so much better now. I am going to get some bands and come back to this video again.
🙌 I’m happy to hear that!
Tracy, that is so awesome of you for doing a video for this young man! Very proud of him, what courage he has to focus on what he can do! You are inspiring and amazing young man! We are proud of you young man and I will look forward and be honored to do this workout along with you! May we all be more grateful for our health, wellness and what we can do! Praying for continued strengthening, recovery and wellness for this young man💜👍
Kind words Rhonda❤️🙏
:) So nice of you to come up with this workout. Sending prayers to him.
Thanks Jillian 😊
I do want to say thank you again and have a good day
Way to work it Sam!! How did you with the Arnold Press? That one's the most challenging for me.
Thank you! This is the best workout I can find for non weight bearing knee injury
I have heard that a few times! Time to make another one!
Thank you! I can never quite believe I can do a full 40 minutes so they way you've structured it really works - I can tell myself "just the next bit" again and again. I feel great afterwards!
Wonderful!
Thank you for a challenging workout. Currently nursing a labral tear of hip and trying to find exercise I can do to stay healthy while healing. This workout didn’t make me feel geriatric and I loved your speech on showing up and working with what you can do.
Thanks, Tracy for putting together such a great video. I am not a paraplegic however I am stuck in a wheelchair for some time., we are not sure how long yet. 6 weeks ago I underwent my last operation to save my leg. The difficulty I have if it is to amputated it is the whole leg from the hip down,. I use to work out 5 days a week, so finding your video and I hope there is more was perfect. Good luck with the future.
You are so welcome!
Thank you so very much. I'm about to have knee surgery and barely can use my right leg. I really needed this.
Thank you SO much! I had such fitness momentum going and then injured my hip. Gotta rest it now. Thx for this workout!! 🤩
You bet!
SAME!
Tracy. Thank you for this chair workout. I ruptured my quad tendon about 4 months ago and this has kept me active. Your mini-band workouts are great too.
Yikes, that sounds painful! Hope you're healing!
Did this yesterday, muscles are dead today. Thank you! My knee surgery is bumming me out and this helps me feel productive in my fitness still!!
Yes, exactly!! You can almost always do something. This will help in healing too as it pumps the blood throughout the body.
Thank you.❤ This is a perfect exercise. I am recovering from foot surgery and I was looking for something to do.
Glad you joined me!
Love this, I broke my foot and this was perfect. I haven't been to the gym in awhile and this sure did give me a good burn!!
So glad!
Thank you! With a dislocated knee this workout was exactly what I needed!
Wonderful! Hope you get better soon.
OMG this was just what I needed! Thanks so much. Broke my tibia 5 days ago. Have been doing sports for many years, but last year life happened and I really slacked. Since March I've really been exercising consistently again - and now this 😢 Your workout is just what I was looking for ❤ It made me feel good and I love your chatty style - plus you really understand the mindset of someone who is (temporarily) disabled. I'm going to order some bands right now ❤ greetings from Switzerland
Oh my! Get better soon!
This is perfect. I had just started a workout routine but then I broke my toe so I have to stay off it but I don’t want to completely fall off.
Hi, Tracy! I know it’s been years since you uploaded this workout, but I just want to thank you so much! I developed some tendinitis in my hip, but I really wanted to keep moving, and this workout has been my go-to! I appreciate the full warm-up and cool down included! You are awesome!
You're so welcome! Really glad it was helpful to you :)
Ran intervals for an hour yesterday and this was perfect to get my upper body workout in and give my legs a break! Thanks so much! 🎉❤
You're so welcome!
This is awesome thank you Tracy !
I have a foot injury
I have to wear a boot for 6 weeks.
This is just what I am looking for
I so agree with Sam! So many seated workouts are more senior-oriented. Loved this, it was really challenging while I need to keep weight off my ankles. Please please please do another, I would love to have two that I can rotate through (biggest wish is a booty workout that doesn't involve standing or planks!)
Glad you enjoyed it!
Thanks so much for a great workout! I have a knee injury and was excited to be able to do some exercise again!!!
Week 3 post ACL surgery - SOOOO grateful to have found this!!! Now subscribed to you! So awesome :). need to find an ab one next!
That's great, wishing you a speedy recovery!
What a lovely Saturday surprise :) Happy to see an upper body workout as always! I´ll do this tomorrow morning :)
I had an email from a mother requesting this, the story moved me so I thought I would put it out there. This is dedicated to her son who lives in a wheelchair.😊🙏
@@TracySteenMoveDaily That´s so kind of you! I´m sure it will help many people!
A kick ass routine to put all of our focus and power in the Upper body! Thanks Tracy!
You are welcome! Thanks for following along.
This is great! I came looking for a solution, I’m a dancer and I cross train a ton but I have been dancing on an undiagnosed hip injury for a long time, I now have done something to by bicep femoris and it is agony; I went back to the dr who wants me off of it completely and I can’t get into a new ortho for a few weeks, I don’t want to go idle since I work hard to stay strong and keep my stamina, so I searched for cardio for hip and leg injuries. This is going to be my go to until I get diagnosed and a plan to recover! I know if I was immobile from something I would be looking for the same program for my daily life.
Loving this seated workout for upper body to save my back watching you doing 15 pounds as I struggle with 5 pounds is a goal to work towards for me. Thanks for this and hopefully you can add more ☺️
If you are consistent, you will definitely get stronger!
Looking for advanced seated workouts to keep fit while recovering from knee surgery. This was g8 (best I've tried so far). More please!! Thx for making these
I love that so many fit people found this when they had a lower body injury. Good for you for still doing what you can to move daily!
I fractured my foot last week and this was a great workout! Thank you!
Great job!
Have a glute/hamstring injury but still wanted to workout the best I could. This was perfect so thank you. I sat on a stability ball & an ice pack whilst exercising too! 💪🤩
Fantastic!
love this workout while my foot is healing.
Thanks for joining me!
Tracy, This video is awesome. I'm completely wheelchair bound. I was really looking for a good hard-core upper body workout and this is just what I was looking for. Thanks a lot..
I'm so glad!
I have two prosthetic legs and am heavier, so standing is very painful. I try to do seated and ground workouts. I'm always looking for new workouts ❤
This workout has helped me so much through foot surgery recovery!
I am so glad! I have heard that from many people with lower body injuries. Best wishes on your recovery!!
I work out on regular at home since Covid. I recently injured my knee and haven't been able to do my typical work outs. This one was a good upper body burn. I was able to burn about 114 calories and avg heart rate of 110 using just 3lb weights. Im sure if I had heavier weights I could increase that heart rate. Thanks for the burn.
You're welcome!
Tracy I have never seen your videos before but i loved this!!!! I injured my sacroiliac joint and needed a good de-stress exercise sesh. Will save this for a great upper body workout even when I am "well" again. Love your encouragement. Thank you
That's awesome, good for you!
This was great and not easy at all. My foot has been swollen for 4 days now so I can’t be doing your usual cardio moves. This was perfect. Do you have any other workouts like this? I know you have some Ab workouts I’ll be able to do.
My foot is getting better but I don’t want to put too much pressure on the heal. It’s actually the inner side of my foot from the arch going towards the heal that’s in pain. No idea how it happened. I was fine one minute then in pain the next and in the house the entire day. No falls, twists, turns, bumps or drops.
I’m grateful someone in the group had posted this.
Check this upper body playlist: ua-cam.com/play/PLHhsr_Eb6MOb1uUD5-Yo4ot4LMC3CZ7o2.html
@@TracySteenMoveDaily Great. Thank you!
Nice workouts. I enjoyed doing first to last. Thanks you buddy.
Any time!
This was more challenging than I expected and I loved it! I have a muscle tear in my calf so this was a great way to get in a workout with no pain. thank you!
You're so welcome!
Loved this- thank you ☺️
You're so welcome!
Thank you for this video Tracy, I really appreciate it. I've spent the last couple of months recovering from an ACL reconstruction and it has felt so good to build up some arm strength as I wait for my knee to heal. It was really kind of you to make it, there aren't many seated workouts available on youtube and this one has felt like exactly the right intensity for me. Thanks again and I hope you have a good new year!
You are so welcome!
Needed it so much since my ancle is broken. Thank you! :-*
You're so welcome!
I loved this one. A lot of times I do sit when doing some upper body to take the pressure off the sciatica nerve. So will be coming back to this one. My arms are burning. Combined with the ab/core workout and a cardio.
Fabulous! Sitting works too :)
Thank you so much for this! I need to do seated workouts and this was great.
I understand how he feels. I was disabled from the military. Been lifting , snowboarding, cycling can’t do any of that. Miss lifting the most.
I bet :( Can you do any movement?
@@TracySteenMoveDaily I can stand with my walker or cane. It’s an up walker. I have stationary pedals. I did therabands with my KT over the phone with the internet. I just need to lose 12 pounds so I can get the gastric bypass we all agree I need. But it’s difficult to lose weight with the amount of insulin I’m on.
I really enjoyed this workout. I injured my leg/hip somehow and wanted something to keep going (I have two modes: workout regularly or don't workout at all). I have quick-change dumbells. Would you consider that and give us five more seconds between transitions? Thank you.
Thank you
Thank you Tracy, great upper body workout! I injured my left hip 2 weeks ago and have been doing chair workouts but I was looking for something a little more challenging to do with weights and found this workout. I’m scheduled for left hip surgery next Thursday on the 16th and will continue using this workout during my 6 weeks recovery time. Thank you again for this workout!
Good luck in surgery and good for you for wanting to move daily!
Tracy Steen, today was the first day I have workout since surgery. It is great to be able to workout again! Thanks again!
Thank you very much for this workout! So few available online for injured people who still want to workout. I came down with an ankle twist while working out at home at quarantine times, and I find it really important to keep on moving my machine while sitting all day long in front of the computer. Hope you have another for abs 😉
Yes, so important to move and it will help with healing your injuries too!
Thank you so much for these exercises. I accidentally pulled one of my toe nail completely off (tmi i know). And couldn’t walk. These exercises were perfect.
You're so welcome!
Tracy, I discovered you a year ago when I hurt my ft and couldn’t do weight bearing exercise. This video is the best out there! Well guess what, year two and foot has a stress fracture again. It would be so great if you would be up for creating another 40 minute with more cardio infused in it. There is such a need for non weight bearing videos for the type of athlete that typically does your Hiit but gets a foot injury. I wonder if any of your other videos would work? Maybe you could create a playlist? Videos for the injured athlete? I bet there are definitely things I can do in a chair or on the floor that can involve both cardio and strength.
I'm sure I could come up with something like that :)
@@TracySteenMoveDaily your the best! I so appreciate your ability to incorporate such great diversity and education in your workouts. We have a giant running group in our area that I will surely share any workouts you create that help out us booted runners.
This video is great! I'm a retired athlete who is still pretty athletic and tries to stay fit, but I just had hip surgery and was looking for a more intense upper body workout! like you mentioned, a lot of other videos i saw were for the older population or still involved high leg movements despite the chair. This was perfect and I definitely got a burn from it:)
That's great!!
Great video so thoughtful of you to take time and make video for him sending positive energy to him 👏💥😊
Thankyou 😘
Loved this workout . I am an aqua fitness coach in India and had a knee surgery last weekend . This is so helpful thank you
Oh darn, sorry to hear that. Glad you are still moving daily.
Just saw this today..followed and did it, perfect for my knee injury..thanks for sharing mate💪🇦🇺
Glad you enjoyed it!
This was great!! I have a stress fracture in my foot and this was just what I was looking for! Thank you!!
You're so welcome!
Any chance you can do some type of lower body with bands and weights that is non weigh bearing !?!
Thanks for this! I recently tore my meniscus, and I’ve been looking for activities while in recovery.
Best of luck!
This was a really good workout while I am recovering from injury. I enjoyed it. it was challenging also. Thanks a lot!
So happy that you're still moving daily!
Let’s go!!!
I just found your channel and already want to thank you for all the variety of workouts you provide here on youtube for free ! Thanks a lot and please keep going :D
I'm glad you found us!! Welcome and thankyou for your kind words, 😊
Great video! I recently had surgery on my knee and still not walking well.
This is perfect for that situation.
thanks
Thank you for this! I recently had foot surgery and love this one! I am also looking for more workouts that are off my feet. Specifically, a lower body mat workout.
Thanks for joining in!