Workouts · Strength

Banded Calm Strength Flow

Strength · 35 min · 6 moves · resistance bands

A calm, steady session without rushing.

The workout

1. Band Squat to Row

   4 × 12 reps · 30 s rest

   Stand on band, squat down then rise while pulling handles to ribs, moving with slow control.

   Works: quads, glutes, back

2. Band Chest Press Hold

   4 × 10 reps · 30 s rest

   Anchor band behind you at chest height, press forward with steady breath, pause briefly at full extension.

   Works: chest, triceps

3. Band Standing Hip Hinge Pull

   3 × 12 reps · 30 s rest

   Stand on band, hinge hips back with flat spine while pulling handles up toward hips, feeling hamstrings load.

   Works: hamstrings, glutes, back

4. Band Overhead Tricep Extension

   3 × 12 reps · 25 s rest

   Anchor band underfoot, extend arms overhead slowly, keeping elbows close to head.

   Works: triceps

5. Band Lateral Walk

   3 × 30 s · 25 s rest

   Place band above knees, sit into a slight squat, step side to side keeping tension steady.

   Works: glutes, hips

6. Band Slow Bicep Curl

   3 × 15 reps · 25 s rest

   Stand on band, curl handles up slowly with elbows pinned to sides, control the lowering phase.

   Works: biceps

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.

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