Compact Outdoor Dumbbell Flow
A session made for outside, in a park or on a path.
The workout
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Dumbbell Overhead Press Stand
3 × 12 reps · 30 s rest
Press dumbbells overhead from shoulder height, keep ribs down and core tight.
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Dumbbell Reverse Lunge Reach
3 × 10 reps each side · 25 s rest
Step back into lunge holding dumbbells, reach both arms forward for balance challenge.
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Dumbbell Single Arm Row Bench-Free
3 × 12 reps each side · 25 s rest
Hinge forward slightly, row dumbbell to hip keeping back flat and elbow close.
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Dumbbell Curtsy Step Flow
3 × 10 reps each side · 25 s rest
Step one leg diagonally behind, bend both knees keeping chest up, return to start.
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Dumbbell Standing Chest Fly
3 × 12 reps · 25 s rest
Arms slightly bent, open wide then bring dumbbells together in front of chest.
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Dumbbell Deadbug Press Hold
3 × 30 s · 25 s rest
Lying on back, press dumbbells up while extending opposite arm and leg slowly.
Easier: Keep both feet on floor if lower back lifts.
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 outdoor workouts
Also in: Dumbbell workouts