Workouts · Cardio

Band Blast Wind-Down

Cardio · 18 min · 5 moves · resistance band

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

The workout

1. Band Lateral Walk Fast Feet

   4 × 30 s · 15 s rest

   Band around ankles, stay low and step quickly side to side keeping tension in the band.

   Works: glutes, hip abductors

2. Band Squat Jump

   4 × 30 s · 15 s rest

   Band above knees, squat down and explode upward keeping tension outward on the band.

   Works: quads, glutes, calves

3. Band Punch Out Fast

   4 × 30 s · 15 s rest

   Anchor band behind you, punch alternating arms forward quickly against resistance.

   Works: chest, shoulders, triceps

4. Band High Knee Run

   4 × 30 s · 15 s rest

   Band around ankles, drive knees up rapidly in place fighting the band's pull.

   Works: hip flexors, quads, core

5. Band Row Sprint Pulse

   4 × 30 s · 15 s rest

   Anchor band low in front, pull rapidly into a row while staying in a slight squat.

   Works: back, biceps, 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 cardio workouts

• Slow Start Band Cardio 18 min · resistance bands
• Home Dumbbell Cardio Flow 18 min · dumbbells
• Gentle Recovery Cardio Flow 20 min · dumbbells
• Slow Ignition Cardio Surge 20 min · no equipment

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