Seated Cardio & Strength Workout for Injured for Women Over 40

Injured? Sore low back? Or maybe you’ve been told to do non-weight bearing exercises.

Whatever the case, this total-body cardio and strength seated workout is going to be your jam. The full workout is done seated in a chair and then we move onto the ground for the remainder.

TOOLS NEEDED

chair, pair of moderate dumbells and a small ball if you own one

THE WORKOUT

Chair:
1. Leg lifts with arms pressing up
2. Legs open & close with arms extending out to side
8 x 20sec

3. Seated woodchops with legs open & close
4. Alt jabs with leg extension
8 x 20sec

On ground:
5. Chest press
6. Pullovers
7. Alt crossovers
3 x 40sec

8. Side leg lift
9. Clams
10. Other side leg lift
11. Other side clams
12. V-sit with chest fly
2 x 40sec