Desk Break Core Beast
A hard session for a day you have energy to spend.
The workout
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Dumbbell Standing Woodchop
3 × 12 reps each side · 30 s rest
Rotate torso to bring weight from high to low across body, pivot back foot for power.
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Dumbbell Weighted Sit-Up Press
3 × 12 reps · 30 s rest
Hold dumbbell at chest, sit up fully then press overhead at top, lower with control.
Easier: Do sit-up without pressing weight overhead.
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Dumbbell Russian Twist Flow
3 × 20 reps · 25 s rest
Sit with knees bent, lean back slightly, rotate dumbbell side to side tapping floor.
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Dumbbell Plank Row Beast
3 × 10 reps each side · 30 s rest
In plank with hands on dumbbells, row one weight to hip while stabilizing torso.
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Dumbbell Hollow Hold Press
3 × 30 s · 25 s rest
Lie in hollow position, press dumbbells straight up, keep lower back pinned to floor.
Easier: Bend knees to reduce lower back strain.
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Dumbbell Standing Side Crunch
3 × 15 reps each side · 20 s rest
Hold dumbbell overhead on one side, crunch elbow toward hip laterally, control return.
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