Desk Break Dumbbell Wander
An easy session for a recovery day.
The workout
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Dumbbell Farmer Walk Loop
4 × 3 min · 45 s rest
Carry one dumbbell in each hand at your sides and walk at an easy pace outdoors, keeping shoulders relaxed.
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Dumbbell Overhead Carry Walk
3 × 2 min · 45 s rest
Press one dumbbell overhead and walk slowly, keeping the arm stacked over the shoulder and ribs tucked.
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Standing Dumbbell Side Bend Stretch
3 × 30 s each side · 20 s rest
Hold a dumbbell in one hand, let it pull your torso into a gentle side stretch while the other arm reaches overhead.
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Outdoor Bench Dumbbell Step Down
3 × 10 reps each side · 30 s rest
Stand on a low outdoor bench or ledge holding light dumbbells, step down slowly with control and step back up.
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Dumbbell Wrist Rest Stretch
2 × 30 s each side · 15 s rest
Set the dumbbell down, extend one arm and gently pull fingers back to stretch the forearm after carries.
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Slow Outdoor Cooldown Breathing Walk
1 × 5 min · no rest
Walk slowly outside, syncing long inhales and exhales with your steps to bring your heart rate down.
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