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Beginner Workout

Post Surgery Workout

Beginner   16 minutes

Target Areas: Arms, Shoulders

Equipment: Dumbbells, Chair, Kettlebells

Jess Nicely
 		    Added By Jess Nicely
Post Surgery Workout
Tags
Home Gym Workouts Arm Workouts Dumbbell Workouts Chair Workouts Kettlebell Workouts
Description

All upper body no weight bearing on lower limbs. Can be done from sitting or lying position.

Exercises

Set 1: 1 round
Left Arm Cross Stretch
Left Arm Cross Stretch
30 seconds
Left Tricep Stretch
Left Tricep Stretch
30 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
30 seconds
Right Tricep Stretch
Right Tricep Stretch
30 seconds
Overhead Stretches
Overhead Stretches
45 seconds
Overhead Press
Overhead Press
1 minute
Overhead Dumbbell Hold
1 minute
One Arm Dumbbell Row
1 minute
Small Reverse Arm Circles
Small Reverse Arm Circles
30 seconds
Big Forward Arm Circles
Big Forward Arm Circles
45 seconds
Lying Hamstring Stretches
Lying Hamstring Stretches
1 minute
Lying Spinal Twist
Lying Spinal Twist
1 minute
Lying Torso Twists
Lying Torso Twists
1 minute
Seated Leg Raises
2 minutes
Hammer Curls
Hammer Curls
1 minute
Left Kettlebell Bicep Curls
1 minute
Right Kettlebell Bicep Curls
1 minute
Kettlebell Hammer Curls
Kettlebell Hammer Curls
1 minute

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Quickdraw Adjustable Dumbbells
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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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