Bench Beast Mode
A hard session for a day you have energy to spend.
The workout
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Dumbbell Bench Step-Down Thrust
4 × 10 reps each side · 40 s rest
Stand on a park bench holding dumbbells, step down with control then drive back up powerfully.
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Dumbbell Renegade Row Plank
4 × 8 reps each side · 40 s rest
In a plank with hands on dumbbells, row one weight to the ribs while bracing hard against rotation.
Easier: Drop to knees for stability
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Dumbbell Thruster Explosion
4 × 12 reps · 45 s rest
Squat down holding dumbbells at shoulders, then explode up driving the weights overhead.
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Dumbbell Suitcase Farmer Sprint
3 × 30 s · 30 s rest
Carry a heavy dumbbell in one hand and jog or power-walk briskly, keeping torso upright and core braced.
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Dumbbell Bulgarian Split Squat
3 × 10 reps each side · 40 s rest
Rear foot elevated on the bench, lower into a deep lunge holding dumbbells, drive through the front heel.
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Dumbbell Push Press Burnout
3 × 15 reps · 30 s rest
Use a slight leg drive to press dumbbells overhead explosively, then lower under control.
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