Workouts · Recovery

Band Beast Recovery Burst

Recovery · 10 min · 4 moves · resistance band

A hard session for a day you have energy to spend.

The workout

1. Band Explosive Squat to Row

   3 × 12 reps · 20 s rest

   Stand on band, squat down then drive up powerfully while pulling handles into a row.

   Works: quads, back, glutes

2. Band Fast Lateral Shuffle Pull

   3 × 30 s · 20 s rest

   Band around ankles, shuffle side to side quickly maintaining tension and a low stance.

   Works: glutes, hips

3. Band Power Chest Press Snap

   3 × 12 reps · 20 s rest

   Anchor band behind you, press forward with speed and control the return each rep.

   Works: chest, triceps

4. Band Standing High Knee Pull

   3 × 12 reps each side · 20 s rest

   Band around foot, drive knee up powerfully against resistance then lower with control.

   Works: hip flexors, core

Want it different today?

In Yafa you can change this workout with a sentence: “make it shorter”, “no jumping” or “my knee is sore”, and it is rewritten for that. Or describe a workout of your own in your own words. The app calls each move out loud and tells you when to rest, so the phone can stay in your pocket.

More recovery workouts

• Nap-Time Quick Spark 10 min · no equipment
• Small Space Recovery Reset 10 min · no equipment
• Bar and Bell Recovery Reset 10 min · dumbbells, kettlebell, pull-up bar
• Slow Wake Bar Flow 10 min · pull-up bar

Also in: Resistance band workouts · Short workouts, 15 minutes or less

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