Workouts · Strength

Calm Dumbbell Strength Flow

Strength · 20 min · 6 moves · dumbbells

A calm, steady session without rushing.

The workout

1. Dumbbell Slow Goblet Squat

   3 × 12 reps · 40 s rest

   Hold one dumbbell close to chest, lower into squat with control, drive through heels to rise.

   Works: quads, glutes, core

2. Dumbbell Deliberate Romanian Deadlift

   3 × 10 reps · 40 s rest

   Hinge at hips holding dumbbells, keep back flat, lower slowly feeling hamstring stretch.

   Works: hamstrings, glutes, lower back

3. Dumbbell Even Shoulder Press

   3 × 10 reps · 35 s rest

   Press dumbbells overhead slowly from shoulder height, keep ribs down and core engaged.

   Works: shoulders, triceps

4. Dumbbell Controlled Bent Row

   3 × 12 reps · 35 s rest

   Hinge forward slightly, pull dumbbells to hips squeezing back muscles, lower with control.

   Works: back, biceps

5. Dumbbell Steady Reverse Lunge

   3 × 10 reps each side · 30 s rest

   Step back into a lunge holding dumbbells, lower knee gently toward floor, rise with control.

   Works: quads, glutes

6. Dumbbell Slow Chest Fly

   3 × 12 reps · 30 s rest

   Lie on floor or bench, arms wide with slight elbow bend, lower dumbbells slowly and squeeze back up.

   Works: chest, shoulders

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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