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Workouts · Recovery

Bar and Bell Recovery Reset

Recovery · 10 min · 5 moves · dumbbells, kettlebell, pull-up bar

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

The workout

  1. Pull-Up Bar Long Hang Decompress

    3 × 30 s · 20 s rest

    Hang fully extended from bar, let spine lengthen and shoulders relax, breathe deeply.

    Works: shoulders, lats, spine

  2. Kettlebell Loaded Goblet Hold Breath

    3 × 30 s · 20 s rest

    Hold kettlebell close to chest in a deep squat, breathe slowly into the belly to release hips.

    Works: hips, core

  3. Dumbbell Weighted Forward Fold Release

    1 × 45 s · no rest

    Hold light dumbbells, hinge forward letting them add gentle traction to the hamstrings and back.

    Works: hamstrings, lower back

  4. Kettlebell Anchored Hip Flexor Melt

    2 × 40 s each side · 15 s rest

    Kneel in lunge holding kettlebell for balance, sink hips forward gently to stretch hip flexor.

    Works: hip flexors, quads

  5. Pull-Up Bar Gentle Side Sway Stretch

    2 × 30 s each side · 15 s rest

    Hang from bar and gently shift hips side to side to stretch obliques and lats.

    Works: obliques, lats

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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Also in: Dumbbell workouts · Kettlebell workouts · Pull-up bar workouts · Short workouts, 15 minutes or less

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